8 am- Regular Class WOD 9 am- Bring a Friend Partner WOD 10 am- Youth Athletics 8 am WOD 15 Minutes to a Heavy Strict Press Then…… Mini Murph 800m Run or Row 10 Rounds 5 Pullups 10 Pushups 15 Air Squats 800m Run or RowRead More

EMOM 7 Min Snatch + Hang Snatch + OHS   THEN…   WWPF 400m  Run Relay 21 Synchronized Power Snatches, 95/63 12 Alt Rope Climbs   300m Run Relay 15 Synchronized Power Snatches, 115/73 8 Alt Rope Climbs   200m Run Relay 9  Synchronized Power Snatches, 135/83 4 Alt Rope Climbs      Read More

Front Squat 2-2-2   Then:   AMRAP 13 Min of:   7 Front Squat 135/93 10 Hand Release Pushups 13 Box Jumps 24/20   Post Loads and Times to ZEN and Comments:   Members and Friends must sign up ahead of time and fill out the online waiver Adults Bring a Friend at 9am  CrossFit...Read More

Bench Press: 2 RM 2 x 2 @ 90-95%   Then…   Complete 3 Rounds of  each exercise for :40 of MAX work followed by :20 of REST (Complete all 3 rounds before moving to the next).  SDHP, 70/53 Ab Mat Sit-ups Wall Ball Shots, 20/14 10m Shuttle Run (10m = 1 rep) *Post total...Read More

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

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