Today is an exciting day!  After countless hours of hard work by our staff and so many of you guys we are ready to occupy the location formerly known as North, the new WCFHQ.  A couple quick things:  Please be patient this week if things aren’t perfect.  We’re working hard and we will get them right.  Do let us know what you’re thinking – if we can make something better we will.  The new bathroom is being framed (it will have a shower) and the childcare expansion will be right behind it.  If we were to need overflow parking the first option is on the curb on Hwy 193, if by some chance we exceed that there’s over 20 spaces behind the building.  Last but not least – we’ll be hypervigilant this week week about kids in the training area.  Please do your best to support us in keeping them out.

Here’s today’s schedule

CrossFit Unloaded:  6am, 9:30am, 4pm, 5pm, 6pm

CrossFit:  5:30, 6:30, 9am, 10am, 11:45am, 3:30 (Open Gym), 4:30, 5:30, 6:30pm

17/Aug/2014 Monday WOD

CF Unloaded

Coach’s Choice – Skill Work


Deadlifts (185/135)  & Goblet Squats 53/35

CrossFit WOD

Front squat 2-2-2-2

*all 4 working sets, take total volume done for score. I.e. 225×2= 450 ,450×4= 1800lb moved.
Then:  15 min amrap
Double under x 20
Wall ball x 10 (20#/14#)
Burpee x 5