Wednesday WOD – 123015

Coach Caleigh

Coach Caleigh

Today’s Coaching Feature: Coach Caleigh! Caleigh has been with us since the barn gym on Eastover Farm in Rochester; talk about an OG WCCFer! With a great engine, she was hooked on CF right away and even 5 months pregnant she can still wipe the floor with many of us. Caleigh joined our Coaching Team back in 2013, starting with On-Ramp. With a degree in Education, she began helping with our Kids Program before long and now coach’s everything from Thursday night WODs to the occasional CF Lite class. Her background includes Volleyball and Basketball and being one of the best CrossFitters I’ve had the pleasure of coaching. Thanks for all that you do, Caleigh, and here’s to many more years of you rolling your eyes at me!

Goal Setting for 2016
Go here for details.

Holiday Schedule Update
Wednesday, Dec. 30th – 4:30pm Class will be Open Gym time.
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. Bench Press: 3×8 across – add 2.5 to last week

2. AMRAP 12:
10 Hang Power Cleans 135/95
15 Toes to Bar
200′ Shuttle Run

Performance
1. Bench Press: 3×8 across – add 2.5 to last week

2. AMRAP 12:
10 Hang Power Cleans 135/95
15 Toes to Bar
200′ Shuttle Run

CONDITIONING:
1. 9×1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9″.
Record meters for each interval.