Zen Planner has updated their software and we feel it is best for the entire membership to stay with them.  With that being said, Zen Planner has new workout tracking. You will notice a new computer at the front desk. All members can log in their results on this computer and track their progress. If you forget to sign up before class, you may also sign up for class using the computer. Your coach will explain this process in class.  ZEN PLANNER MOBILE DEVICE APP SETUP 1. Type in crossfitwc.zenplanner.com on your smart phone 2. Save that page to the home screen of your smart phone 3. Click HERE for a more detailed explanation on how to saveRead more

Front Squat: 5-5-5 Then… “Wacky Wiser Partner Friday” 4 Rounds: (18 min cap) 200m run, 20/14 (1 partner holds med ball) 50 Wall Ball Shots, 20/14 6 Rope Climbs (partner hold Med ball)Read more

Push Press 3-3-3 Then: 15 Min AMRAP of: 10 Kettlebell swings 2pood/1.5pood 10 Box jumps 24/20 10 Ring dips Post Push Press Loads and Rounds Completed to Comments:Read more

500m Row X 3 (record best out of 3) Then… 5 Rounds: 7 Deadlift, 275/185 30 Double Unders *EMOM: 5 Burpees over the bar Happy Birthday Nard-Dog!      Read more

Back Squat 5-5-5 @ 80% Then…. AMRAP 15 Min, alternate EMOM between max rounds Cindy and Max rep Clean and Jerk (any way) 185/135 Minutes 0,2,4,6,8,10,12,14 5 Pullups 10 Push ups 15 Air Squats AND Minutes 1,3,5,7,9,11,13 Clean and Jerk 185/135   Happy anniversary to Vinnie and Michelle, The Pizzas!Read more