WOD 11/4/12
15 Minutes Max Run 1 Mile With remaining time: 3 RM Clean 15 Min Max Run 1200m 3 Rounds Max Effort Ring Digps 15... Read More
WOD 11/3/12
10 min to find a 1RM of One handed Deadlift 5 rounds of 5 Hanging ring extensions (right arm + left arm = 1) 10... Read More
WOD 11/2/12
Partner Friday: 3 Min of Max rope climbs: then… 10 min Bear Complex, 155/105 Burpee over bar (ladder) *Ex: partners will alternate after each bear... Read More
WOD 11/1/12
Hang Clean 3-3-3 Then: 15-12-9-6-3 reps of: Deadlift Hang Clean Thruster (115#/85#) Strength Class Press 5×3 Hang Clean 3×3 Post Loads and Times to Comments:
No Kids Class Today!
Trick or Treat for time! Post Loads and costumes to comments.
It’s Official, We have Power!
CrossFitWC has power again! All classes are back on a normal schedule.
WOD 10/31/12
We will be open during the 9:30, 12 noon 4 and 5pm classes. We still do not have power. Plan to be outside, dress appropriately.... Read More
WOD 10/30/12
The 5am and 6am classes are canceled for tomorrow morning. Stay tuned for information on the later classes. Back Squat 5-5-5 Then….. Back Squatting Lynne... Read More
Early Morning Classes Cancelled
The 5am and 6am classes are cancelled for Tuesday.
WOD 10/29/12
15 min to explore a one handed pull-up. Scale from hardest to easier like this: Assisted – where one arm is the main puller other... Read More