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Cheryl Forberg & Photo Shoot This Week!

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cheryl forberg

Cheryl Forberg Hosts Nutrition Q & A

Biggest Loser Nutritionist Cheryl Forberg will host a live Question & Answer session Monday evening at 5PM PST. Many of the show contestants write in, and so can you! Ask her anything you want that is nutrition related. Participate HERE.

Cheryl is a CrossFitter, and works out consistently in the 6AM class. She is affable, approachable, and has a wealth of knowledge! Her question and answer session lasts for one hour, and is a busy and active time. You will learn a LOT simply by tuning in to the Live Stream.



Image result for hotspot wifi cheryl forbergNew WIFI Network!

Can’t get your phone to work well in the gym lately? Well try our new and speedy network: WCCF_athlete, and the password is: “crossfit”.


Photo Shoot

Wednesday afternoon from 3.30-5.30PM the cameras will be clicking away! If you attend the gym during those hours we ask that you wear bright colorsĀ and any CrossFit T-shirts.


Image result for CROSSFIT OPEN

The Open is Coming!

As The Open approaches, you will see more workouts that prepare you mentally and physically for the challenge ahead. Sign up for it here.




Mini Mobility Seminar

PastedGraphic-1Wednesday February 10 at 7.30 please find yourself at the gym for a Trumotus sponsored Mobility Session. Try out the latest tools, and hear from insiders on the whys and hows of mobility.

Have a great week, and PLEASE clean up after yourself!



Monday’s WOD – Open 15.1

With a running clock:


Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)


1-rep-max clean and jerk
6-minute time cap



Tuesday’s WOD – Double Unders & Tabata Work

2 min max double unders
rest 1 min
2 min max double unders


10-round Tabata squat (20 seconds on, 10 seconds off and do bottom-to-bottom for rx+)
Then, 3 attempts at max handstand hold against a wall



Wednesday’s WOD – Deadlift & Clean


Establish your 1-rep-max deadlift


with a barbell loaded to 50 percent of your max deadlift:

15 cleans for time
12 cleans for time
9 cleans for time
Rest as needed between each set.



Thursday’s WOD – Overhead Squat & Burpees with Burpees


5×3 OHS athletes choose the weight


3 rounds:
10 inverted burpees+hspu
10 burpees



Friday’s WOD – Open 11.6

OPEN 11.6


100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…and so on

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