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 Kids: 10amRead more

Pre-Order WCBC shirts.    #TobertMethods SHIRT #MaguireMade SHIRTRead 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 Reps     If you missed it last week…….It’s back this Sunday!  Yoga with Brantlee Sunday at 11:15amRead more