Blog Search

16.3 In the Can — 16.4 On the Horizon

By: 0

IMG_5245 16.3 in the can

16.3 In the Can

Snatches and bar muscle ups were on the menu whether the diners liked them or IMG_5164 16.3 in the cannot! 16.3 is in the can, and we saw some inspiring performances on Friday night. Coach Hilary got her first bar muscle up! Carlos linked a few of them, much to his surprise. Other athletes got to see just where to put their efforts in order to do better next time.


The great thing about participating in The Open is that it reveals our weaknesses. In life, as in CrossFit, it’s easy to work on the  things we love, to improve upon our strengths. But to create excellence we must IMG_5177IMG_5234attack the weaknesses with persistence and tenacity. That’s why CrossFit and The Open are so great; there is just no hiding out!



16.4 On theHorizon

We had some great spectators on Friday night, and we invite you to come on by next week and lend support to your fellow CrossFitters. In fact, next week on Thursday March 17, just after The Open announcement, we will have our own In-House Competition between David Zurowski and Kris Conemac. Their T-Time is 6.30PM, so come on in to cheer them on!

Not sure you have time to be a spectator? This is what Karla Gomez had to say about the unexpected joy of being in the gym while folks pour their hearts out:

As a community oriented person, I appreciate the supportive and encouraging team environment at our box. I loved watching WCCF rock stars handle 16.2 Friday night! Having recently joined Crossfit, it was inspiring to witness the strength and capacity of our coaches and peers, as we cheered them on in community spirit. As a woman, I especially enjoyed watching fellow women compete because they reminded me that

1) we have so much power

2) we are always growing 

3) that I can do it too! 

Knowing that all the athletes who performed have their own story of beginning, struggle, and growth, inspires me to keep learning and building my own capacity. I can and will participate in the “Games” one day too!

Join us on Thursday, March 17 at 6.30PM to witness our own In-House Open!



Monday’s WOD – Whole Life Challenge Benchmark Day


“Pick your poison”
***choose which WOD you want to do and use it for your baseline during the Whole Life Challenge

“The Chief”

Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.


In 11 minutes:
Run around the block twice OR Row 1000m
In the time remaining, complete as much of the following list as you can:
30 Air Squats
30 Sit Ups
30 Plank Ups
40 Lunges
40 Bicycles
40 Push Ups
50 Squat Jumps
50 Flutter Kicks
50 Mountain Climbers
100 Burpees
Your score is the total number of reps you complete.


Tuesday’s WOD – A Little Taste Of Outlaw


7×1 – Snatches



7 rounds of:

10 KB Swings 32/24kg
8 Split Jumps (alternating)
4 Muscle-Ups

Rest 1:1


Wednesday’s WOD – Bigger Than Your Average Tabata


5 Rds of:
:40 of max rep Push Jerks, 135/95
:20 rest
:40 of max rep Burpee Box Jumps, 24.20
:20 rest
:40 of max rep Deadlifts, 225/155
:20 rest
:40 of max rep Bike/row for calories



Thursday’s WOD – We All Love To Run!

1 mile run



15 min EMOM:
1: 15 WB
2: 15 Hang PC (95/75)
3: 15 GHD situps



Friday’s WOD – Coaches Choice



Comments: 0

Write a Reply or Comment

Your email address will not be published. Required fields are marked *