15 Minutes to a Heavy Clean Then….. 3 Rounds 5 Ring Muscle Ups 10 Cleans 185/123 50 Double Unders This Saturday is Bring a Friend Free Day! We will have regular class at 8am, bring a friend for adults at 9am and bring a friend for kids/youth at 10am.  Please have your friends pre register...Read More

TWOW: 10x 100m sprint forward, 100m jog backward Really focus on hamstrings on backward jog.  Sprint at 9 RPE jog at 5 RPE Skill WOW 10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level 3x45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest 5x Peg Board...Read More

2 rep max Back Squat then 2 x 2 at 90-95% 20-15-10-5 KB Swings 70/53 Burpee Toes to BarRead More

Olympic Lift Technique Class 9am Endurance WOD 10am Yoga with Brantlee 11:15am Olympic Lift Class Pause Snatch-Build to a Heavy Double Pause Jerk-75%/2×4 Endurance AMRAP 35 Minutes 800m Run 10 Strict Pullups 15 Burpees onto Plate 45/25 20 Weighted Lunge 45/25 500m Row Yoga with Brantlee will be at 11:15 am today!  Read More

Strict Press 3-3-3 Then…. AMRAP 13 Minutes 200m Run 8 Front Squats 155/103 8 Burpees Over Bar 1 Rope Climb Sign up for our free trial Yoga class with Brantlee on Sunday at 11:15am https://crossfitwc.com/schedule/    Read More

WWPF 200m Farmers Carry Relay, 70’s/53’s (Switch every 100m)   21-15-9 Hang Cleans, 165/113 (partner holds front rack) Synchronized HSPU   400m Farmers Carry Relay , 70’s/53’s (Switch every 100m)   9-15-21 Shoulder 2 OH, 165/113 (partner holds front rack) Synchronized Toes 2 Bar   200m Farmer Carry Relay, 70’s/53’s (switch every 100m)    ...Read More

DeadLift 3-3-3   Then   3 Rounds   400 Meter Run 50 Air Squats 20 Med Ball Situps (20/15) 15 Deadlifts (255/173)   Post Loads and Times to ZEN and Comments:  Read More

Bench Press: 4 RM 2 x 4 @ 85-90%   Then…   Tababa – 8 rounds of 20 seconds of max work followed by 10 sec of rest for each movement Cal Row Russian Twists, 20/14 Lateral Box Jump Overs, 20/16 Russian Alt Swings, 70/53     Sign up for our Free Trial Yoga Class...Read More

EMOM 7 Minutes 3 Hang Snatch Then…. AMRAP 17 Minutes 30 DB Snatch 50/35 20 DB OH lunge in place (regional standard) 50s/35s 15/10 Cal Bike 5 Bar Muscle Ups Pete and Ara, bench brothers  Read More

TWOW: 6x 200m Sprint, all out sprint, 200m walk recoveries Skill WOD: 10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level 30 Strict HSPU as unbroken as possible, use deficit if easily done unbroken Tabata C2B/Tabata T2B, alternate ever round for 4 rounds each.  Keep perfect, long hollow body kip...Read More