2-2-2 Hang Squat Clean with 3 second pause at the knee Then….. 21 Power Clean and Jerk 155/105 21 Pullups 15 Squat Clean and Jerk 135/95 15 Pullups 9 Hang Squat Clean Thrusters 115/85 9 Pullups Happy belated birthday to Mitchy Poo (The Invisible Man)      Read more

Find a 1 rep max for overhead carry 50 ft. Then: Balls Deep 5 rounds for time 20 Med Ball Throws 20/14 lbs. 20 Med Ball Slams 20 Med Ball sit-ups/throwsRead more

9am: Yoga 10am: Oly Class 11am: Endurance 12noon: Dead-lifting clinic (w/power lifting coach Marshall) ————————————————————- 11am Endurance WOD: 2x 800 meter sprint row/run. Rest 5 min in between. Then… 20 MIN AMRAP shuttle run. 25 m, 50 m, 100 m Max reps strict press 75/45, max reps pull ups Score is total reps of press/pull ups HAPPY BIRTHDAY MITCHY POO!Read more

“Kelly” 5 Rounds 400m Run 30 Box Jumps, 24/20 30 Wall Ball Shots, 20/14 (10ft)   Men, order your CrossFitWC Shorts at the front desk! Ordering Period will be June 21 – June 30th.  sizes run even: 30, 32, 34, 36….ect (As a side note, CFWC shirts are on the way! )      Read more

Back Squat: 3-3-3 Then… Partner Relay: AMRAP In 15 Minutes 3 Wall Climbs 10 Pullups 15 KB Swings, 53/35 100ft Sprint *After you complete the 100ft sprint, tag your partner and they do the same thing.Read more