Wednesday WOD – 083017

NO 5AM CLASS!

WCCF OUTSIDE THE BOX
Tell your friends who are too busy to get to the gym that we are working on a solution for them!! The same smart, thoughtful programming that makes all of you superfit tailored into a format that can be done at home or on the go with limited to no equipment!

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. Back Squat: 4×10 @10X0

2. 5 Rounds for time:
10 Single KB Front Rack Squats – L 35/36
2 Wall Walks
10 Single KB Front Rack Squats – R
2 Wall Walks
Rest 1:00

Fitness
1. Back Squat: 4×10 @10X0

2. 5 Rounds for time:
10 Single KB Front Rack Squats – L 53/35
2 Wall Walks
10 Single KB Front Rack Squats – R
2 Wall Walks
Rest 1:00

Performance
WL
Power Position Clean: 5×3 climb
3 seconds in catch position

STRENGTH
Back Squat: 4×10 @10X0

METCON
5 Rounds for time:
10 Single KB Front Rack Squats – L 70/53
25′ HSW
10 Single KB Front Rack Squats – R
25′ HSW

ACCESSORY
Bulgarian Split Squat: 3×10 @31X0
Side Lying Hip Raises: 3×15 /side (https://instagram.com/p/BXjNmqqA4q0/)