Friday WOD – 063017

FIREBALL!

FIREBALL!

SCHEDULE UPDATE
SATURDAY JULY 1st: We want to kick off our Summer Bootcamp at Eastover Farm with a bang, so we are asking all of you to come participate in the first class this Saturday at 8am!! JUST THIS WEEK, this will be the only WOD offered this Saturday. We won’t have 8am or 9am class at the gym. Please come join in the fun on the farm!
Barbell Club will be held at 9:30am so that anyone who wants to do BOTH Bootcamp and BBC has time to get back to WCCF!

SUNDAY JULY 2nd: CLOSED!

MONDAY JULY 3rd: MORNING CLASSES ONLY!! Pre-registration required for 5am!! Minimum of 3 athletes!! You can sign up with the link below or right on your smartphone in the TRIIB app!
Sign up for 5am here.

TUESDAY JULY 4th: HERO WOD @8:30am ONLY!

BOOTCAMP AT EASTOVER FARM
Saturdays, 8am, Starts 7/1. No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100.

LIL’ BEASTS SUMMER PROGRAM
Registration is open for our Kids Summer Program on Eastover Farm. Full details and Registration links here.

WORKOUT OF THE DAY

Wellness
1a. Strict Press: 8,8,6,6,4@20X2, rest 1:30
1b. Chin Ups: 8,6,6,4,4@20X2, rest 1:30

2. 4 Rounds for time:
15 Pushups
10 Deadlifts 165/115
Rest 2:00

Fitness
1a. Strict Press: 8,8,6,6,4@20X2, rest 1:30
1b. Chin Ups: 8,6,6,4,4@20X2, rest 1:30

2. 4 Rounds for time:
10 Pike Pushups
8 Deadlifts 225/155
Rest 2:00

Performance
STRENGTH
1a. Strict Press: 8,8,6,6,4@20X2, rest 1:30
1b. Chin Ups: 8,6,6,4,4@20X2, rest 1:30

METCON
4 Rounds for time:
8 Strict HSPU
6 Back Squats @75%/80%
Rest 2:00

ACCESSORY
CGBP: 10,8,6,6 @30X0
BODBR: 10,8,6,6 @30X1