You should know by now that we’re using SocialWOD to track your daily results.  Once you log-in and claim your profile you’ll be able to see every single workout you’ve ever posted to the whiteboard at WCF.  There’s no cost to you.  So do it!  Here are some simple directions:

 1.  Go to

2.  Or just click this link:  Claim your SocialWOD athlete profile

3.  You can use your Facebook login or an email address and voila, you’re good to go.

Today’s the last day of our Hero’s week.  You get to choose your WODventure today.  If you’re experienced and comfortable with the movements of J.T. then you can do that.  Otherwise the class will be doing “Mr. Joshua.”

6/July/2012 Friday WOD


21, 15, 9

Handstand Pushups

Ring Dips



“Mr. Joshua”

5 Rounds for Time

Run 400m

30 Situps

15 Deadlifts (250/153)


It’s been a long week, protect your back and scale the deadlifts as needed if needed.


SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor, and twin sister Kiki.

Petty Officer 1st Class Jeff Taylor was killed in Afghanistan June 2005. He was 30 years old.