Tuesday WOD – 082917

LABOR DAY WEEKEND SCHEDULE
Sat. Sep 2nd – Regular Schedule
Sun. Sep 3rd – CLOSED
Mon. Sep 4th – 8:30 and 9:30am Classes ONLY!

WCCF PARTNER THROWDOWN SERIES!
Piggybacking off the CF Team Series, we will have two weeks of workouts starting Sept 20th. All workouts will be performed in classes.
Two divisions: Rx and Scaled.
3-4 workouts released for each of the 2 weeks; released on Weds nights and completed by Monday night.
SIGN-UP YOUR TEAM HERE!

BOOTCAMP AT EASTOVER FARM SATURDAY 8AM @ EASTOVER FARM

CROSSFIT KIDS & TEENS FALL SESSION
Register Online!

WORKOUT OF THE DAY

Wellness
1. 3 Rounds
15 Hollow Rocks
15 Arch Rocks
8 Scap Pull-ups
5-10 Kip Swings

2. 3 Rounds, each timed:
400m Run
10 Seated Pullups
2:00 Rest
x2 with 5:00 rest between blocks

Fitness
1. 3 Rounds
15 Hollow Rocks
15 Arch Rocks
5-10 Kip Swings
5 kPullups

2. 3 Rounds, each timed:
400m Run
10 Pullups
2:00 Rest
x2 with 5:00 rest between blocks

Performance
WL
pSnatch clusters: 1.1.1 x5 rest 90s

GYMNASTICS
3 Rounds:
15 Hollow Rocks
15 Arch Rocks
5 C2B
3-5 BMU

METCON
3 Rounds, each timed:
400m Run
10 C2B Pullups
2:00 Rest
x2 with 5:00 rest between blocks

STRENGTH / ACC
4 Rounds NOT FOR TIME.
10 DBBP @30X0
8 sTTB
100′ Suitcase Carry /arm