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

Deadlift 3-3-3 Then 200 meter run 21 sumo deadlift high pull (95/65) 21 push press (95/65) 200 meter run 15 sumo deadlift high pull (95/65) 15 push press (95/65) 200 meter run 9 sumo deadlift high pull (95/65) 9 push press (95/65) 7:30 Strength Class Post loads and times to comments:Read more

EMOM 7 Min: Power Snatch + 3 OHS Then… 18 Min Clock: 3 Rounds: 200M run 21 Pull-ups (scale with Jumping Pull-ups) 12 Power Snatches, 95/65 Then, with the remaining time, get as far you can through “The Flight Simulator” RX= DU: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 (Scale option 1: 3-6-9-12-18-21-24-27-30-27-24-18-12-9-6-3) (Scale option 2: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1) (Scale option 3: Use remaining time to work out DU) *Total Number of DU completed will be final score  Read more