Regular schedule is back starting today Aug 24th!
After our early morning classes Banu usually arrive at the gym at 8:40am. We will do our best to have a staff member here for those of you who do extra programming on your own from 8:40am – 7:30pm M-F, 8-11am Sat unless a coach is there before or after those hours. In an effort to comply with our insurance policy (liability & safety) please adjust your schedule to come between those hours as a WCF staff member (any coach on the schedule + JB, Michaela, John, & Mike) must be in the bldg while you are here. As of Sept 1st the bldg will be inaccessible outside those hours.
We have dropped the 11:45am class and added CFUL(crossfit unloaded) fri @ 6pm and BBC (barbell club) sat 8am
Saturdays! WCF members are welcome to be in the bldg for class and do ancillary work as long as a WCF staff member is in the bldg. We would love to see our non member weekend warriors progress even more with a full membership at WCF. Effective Sept 1 non members may attend 2 classes (class only) then must be referred to Banu for membership.
-What do you get as a member for signing up a referral? Your next gym Tshirt is Free
Drop in policy: With limited free saturdays our official drop in policy will be posted as follows:
From out of town? Buy a shirt or $20 gets you 3 classes then $15/class
Local? 2 free classes the $15/class…but we hope you’ll just join our awesome CF community
-A safety reminder: Your kids are NOT covered under the insurance policy on the equipment or gym floor/turf. Please keep them in the daycare room or older kids on the couches must stay put! Kids love the equipment so if you are well away from class you may QUICKLY assist them with a pull up, box jump, etc ONLY if you stay right by their side.
Superset A and B
A:Dead Lift 4×5 (As heavy as possible goal is to have first set @70% or higher and go up or stay.)
B: Ring Dip 3×4 (lower each rep as slow as possible, no kip. Band if necessary.) 1x max reps (no tempo, strict)
Sumo Dead Lift High Pull x 30
Push Press x 30
3 rounds for time.
Teach Dead Lift + Sumo Dead Lift High Pull
3×5 Dead Lift
3x max Push up
Same as Class workout!