Thursday WOD – 123115

Coach Colin

Coach Colin

A man who needs no introduction: Coach Colin! Colin joined us not long after we opened, in summer 2012, and went for his L1 certificate not long after. A jack of all trades, Colin coaches Kids, CrossFit, and Barbell Club. A former YMCA camp counselor and high school athlete, Colin has found a passion for working with youth athletes. He is also an avid student of Weightlifting and works with our athletes every Saturday on improving their lifts. Colin took on a major Coaching role for us when Sadie was born, and has allowed me more time with my family and to focus on wider ranging aspects of wccf. We could not be more grateful for his contributions and continued support. Thank you Colin for all that you do for us and our community!

Goal Setting for 2016
Go here for details.

Holiday Schedule Update
Thursday, Dec. 31st – Morning Classes ONLY!
Friday, Jan. 1st – CLOSED!
Saturday, Jan. 2nd – Regular Schedule Resumes

Current Offers
Member Referral Program – Save 50% when your Referral Signs-up for a Membership!
Pre-Pay 2016 – Save 10% by Paying for 6 or 12 months by 12/31!

WORKOUT OF THE DAY

Fitness

    1. Every 2:00 for 4 sets:
    8 Front Squats – across

    2. 7 RFT:
    7 Thrusters 115/75
    7 Burpees

    Performance
    WEIGHTLIFTING:
    1. 2-position Clean (hang + full): EMOMx6

    CLASS:
    1. Every 2:00 for 4 sets:
    8 Front Squats – across

    2. 7 RFT:
    7 Thrusters 135/95
    7 Burpees

    ACTIVE RECOVERY:
    1. 20-30min Bike – Aerobic Pace