Reminder: No Olympic Lift class today.  Coach Ryan will be attending a seminar from some of the best lifters in the US. 9am-11am- Open Gym 11 am- Endurance 1 Mile Run 45 Pullups 45 Sit Ups 45 Box Jumps 24/20 800m Run 30 Pullups 30 Sit Ups 30 Box Jumps 400m Run 15 Pullups 15 Sit Ups   Adam G at the Festivus Games!   15 Box JumpsRead more

For Time:  21 Deadlifts, 225/155 50 Double Unders 400m Run 15 Deadlifts 50 Double unders 400m Run 9 Deadlifts 50 Double Unders 400m Run  Ladies, do want the famous green North Face WOD  workout pants? On Sale Saturday May 2 ONLY. Limited supply available with the CrossFit WC Logo.   Read more

EMOM 7 Minutes Power Snatch + 2 Hang Power Snatches Then… “Wacky Wiser Partner Friday” 800m Relay Ball Run, 20/14  (400m each person) 60-40-20 Wall Ball Shots, 20/14 Toes 2 Bar 800m Relay Ball Run, 20/14 (400m each person) 1 week to register. You can also donate using the link above    Read more

Over Head Squat 1×5 @ 60% 1×5 @ 70% 3×5 @ 80% Then: 12 Min Nate 2 Muscle Ups 4 Hand Stand Pushups 8 KettleBell Swings 70/53 Post Loads and Times to Comments and Zen:Read more

1a. Bench Press: 3 x 8 1b. Bent over Row: 3 x 8 – Nice work on the RDL progress over the past few months. We will now concentrate on a classic push/pull super-set on Wednesday’s to help increase upperbody strength. Then… Power Snatch Elizabeth 21-15-9 Power Snatch, 115/73 Ring Dip CFWC Snatches & Jerks are 4 Weeks away from competing in Atlanta. We are having a fundraiser Competition Saturday May 2 to help raise funds for the trip. SIGN UP HERE!      Read more