Saturday WOD – 090217

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 LAST CLASS THIS SATURDAY!

CROSSFIT KIDS & TEENS FALL SESSION
Register Online!

WORKOUT OF THE DAY

Wellness
With a Partner, 8 Rounds for time:
15/12 Calorie Row
200m Run
3 Rope Pulls
Alternate Full Rounds.

Fitness
With a Partner, 8 Rounds for time:
15/12 Calorie Row
200m Run
1 Rope Climb, 15′
Alternate Full Rounds.

Performance
WL
1. Snatch triples: 5 sets.
2. Clean triples: 5 sets.

METCON
With a Partner, 8 Rounds for time:
15/12 Calorie Row
200m Run
1 Legless Rope Climb, 15′
Alternate Full Rounds.

Rest 7:00

6 Rounds for time:
20/15 Calorie Assault Bike
6/4 Burpee Muscle Ups
Alternate Full Rounds.