Tuesday WOD – 021417

Spring Sports

NO 8:30AM Class or 9:30AM Open Gym for Tuesday!

NEW WCCF HOODIES!
Taking Pre-Orders Now! We have samples in the gym to try on so you can order the right size! (Both Unisex and Women’s cuts!) $59

THE WCCF INTRAMURAL OPEN
Announcing the GRAND PRIZE for the WINNING TEAM! Members of the winning Team will receive VIP ACCESS to our 5-Year Anniversary Party coming up on June 17th! More details about the Party will be released soon so stay tuned!

If you haven’t heard, each team will be responsible for the Food for one of the first 4 weeks of FNL! Your Captains should be coordinating plans for your week!

With less than 2 weeks until the OPEN, we have ONE more skill session coming up this Saturday:
2/18 – Muscle Ups

Follow the link for full details on the Intramural Open.

And don’t forget to Register for the CF Open at games.crossfit.com!

WORKOUT OF THE DAY

Wellness
1. Back Squat: 5×8 Across

2. 4 Rounds for time:
15 UB Thrusters 65/45
20 Calorie Row

Fitness
1. Back Squat: 5×8 Across

2. 4 Rounds for time:
15 UB Thrusters 95/65
20 Calorie Row

Performance
STRENGTH
Back Squat: 5×8 Across

METCON
4 Rounds for time:
15 UB Thrusters 95/65
20 Calorie Row

ACCESSORY
DB Step Ups 20″ 50/35: 4×12

ENGINE
Bike: 10 Rounds – :30 hard / :30 easy