Adrian goes up the rope during the 2013 CrossFit Games workout “Legless”

As of today we’ll have some changes to the coaching rotation at WCF.  Adrian will be taking over the evening classes Monday thru Thursday and Jen T will be headed up to WCF North.   In addition to being an outstanding person with great character Adrian brings a wealth of experience and knowledge to WCF:  An exercise science degree as well as a stint as an adjunct professor at Weber State’s Human performance division and back to back Affiliate Cup Titles with Hack’s Pack Ute.  We’ll also be putting out a back to school schedule on August 15th.

6/Aug/2013 Tuesday WOD

Strength:  8, 8, 8 Kettlebell Swings as heavy as possible.  We have 70#, 96#, even a 106# for your swinging pleasure.

4 Rounds For Time

Run 400m

12 Deadlifts @ BW

21 Box Jumps


Optional:  30 Muscle-Ups for time*