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)     Register HERERead 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 this Sunday at 11:15amRead more