Thursday WOD – 033017


PAY IT FORWARD: Share the Fitness
For the whole month of April, get $40 off your membership when you refer someone to either our On-Ramp or Get Fit programs!

On 6/17/17, our 5 Year Anniversary Party will be a PROM NIGHT at Eastover Farm in Rochester!! Drinks, Dinner, Dancing with all your favorite people!! Tickets go on Sale soon.

Announcing EVENT 6 of the Intramural Open!! The Open may be over, but for our internal Intramural Open, we still have one final event. The 6th event will be held on April 7th at 5:30 at the gym. We are having a “Field Night”! Think back to your old school field days: three-legged races, sack relays, etc. There will be a variety of events throughout the night that team members will be able to participate in. Your Team Captains will have more information soon about the events and how to sign up. At the end of the night, we will announce the winners of the 2017 WCCF Intramural Open. REMEMBER, the WINNING TEAM gets VIP ACCESS to our WCCF PROM NIGHT!!

Standings after Week 5!
1st – Beast Mode Then Feast Mode
2md – Mighty Morphin’ Power Cleaners
3rd – Chalk Dirty to Us
4th – Snatch Us If You Can


1. Close Stance, Toes Forward Back Squat: 4×12

2. AMRAP 14
200′ Suitcase Carry 53/35
20 Goblet Squats 53/35
60 Single Unders

1. Close Stance, Toes Forward Back Squat: 4×12

2. AMRAP 14
200′ Suitcase Carry 70/53
20 Goblet Squats 70/53
40 Double Unders

40:00 – MAP10
2:00 Bike
2:00 Row
Single Arm OH Carry, moderate (1 lap around gym per arm)
0:30 Plank on low rings