Good athletes get better when they have great coaching.  It’s no surprise that Tommy has PR’ed his Snatch, Clean and Jerk, and OHS since he started working with Coach Chiu 3x/week.  Get to Oly class!

For us September is our New Years.  The kids all go back to school, people start to think about getting in shape again after a busy Summer, and our classes start to get big.  Our first commitment is always to the quality of your training experience and we feel a big part of that is coach to athlete ratio.  With that in mind it’s time to roll out two changes we’ve been planning for quite a while.  The first is that we’ll be adding assistant coaches to our busiest classes.  If you’re interested here are the details:  In return for assisting on 10 classes per month you’ll get your membership for $50/per month.  If you assist on more than 10 classes you’ll be paid per class.  Assistant trainers must have their CrossFit Level I certification, have been at WCF for AT LEAST 6 months and more than likely 1-2 years, and have completed 50 hours of shadowing and plus a practical test with Damon.  If you’re interested you can text me or post to comments and I’ll get in touch with you.

That brings us to the 2nd change.  We’re going to be instituting a system where athletes sign-in for the classes they want each week.  So on Sunday evening you’ll go online (or on your phone) and sign up for Mon, Tues, Thurs, etc.  At this point capacity isn’t an issue so you’ll get 100% of the class times you want.  However, this will allow us to add coaches on the bigger classes so we can keep our coach:athlete ratio where it needs to be for you to get the attention you deserve.  You may have noticed that some mornings 5:30am will have 20 people and then the next day it will have 8.  By adding a sign-in system we’ll be able to put the right people in the right place so you continue to get great coaching.  If you have any questions please post them to comments.

CrossFit Endurance:  9am

Olympic Weightlifting:  1045am, Noon, 3pm, 4:30pm, 5:30pm

Nutrition challenge details coming soon!  It will start September 10th and signups will be next week.  For this challenge we’ll be giving away a week’s vacation, stay tuned!

30/Aug/2012 Thursday WOD

Every Minute on the Minute for 20 Minutes

Even Minutes:  As many Front Squats as possible in :30

Odd Minutes:  As many kettlebell swings as possible in :30


Strength, Endurance, and Gymnastics accessory work starts back up next week.  CrossFit Sport class is also now open to all WCF members included in your monthly membership.