Friday WOD – 090817

WCCF OUTSIDE THE BOX
Registration Coming Soon. Spaces Limited. 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!

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!

CROSSFIT KIDS & TEENS FALL SESSION
Register Online!

WORKOUT OF THE DAY

Wellness
1. RDL: 5×8 @30X1

2a. Nordic Hamstring Curls: 3×6 @30X0
2b. BB Glute Bridge: 3×10 @20X1
2c. Suitcase Deadlift: 3×8 @20X0

Fitness
1. RDL: 5×8 @30X1

2a. Nordic Hamstring Curls: 3×6 @30X0
2b. BB Glute Bridge: 3×10 @20X1
2c. Suitcase Deadlift: 3×8 @20X0

Performance
WL
Jerk Doubles: 5 sets

STRENGTH
RDL: 5×8 @30X1

ACCESSORY
a. Nordic Hamstring Curls: 3×6 @30X0
b. BB Glute Bridge: 3×10 @20X1
c. Suitcase Deadlift: 3×8 @20X0

GYMNASTICS
Deficit Strict HSPU: 4×6 ADAP
Strict Ring Dip: 4×6 @22X1