What's Happening at WCCF, and Strength Day
What’s Happening Wine Country CrossFit this Week!
- The Century Club this last weekend was such a great time! We had a good turn-out, and look forward to the next one!
- The fourth week of the Paleo Challenge is down! Stay strong and focused, you guys! The end is in site!!
- Day 65 of the 100-Day Burpee Challenge is today. 2145 Burpees done, 2905 left – Incredible! We’re almost half-way there!!
- Our next Social Gathering is our Paleo Potluck on Friday, November 22. You do not have to have participated in the Challenge to join us – just let us know you’re coming!
-Emilie
The “Gang” from this Weekend’s Century Club!
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Tuesday’s Workout
Tempo Front Squats – 323* – 5 x 3 (add weight each set of 3, last set of 3 should be near-maximum effort)
Rest as needed
Push Press – Perform 3 Sets of Maximum Reps** at 1 RM of Shoulder Press
Rest 60-90 seconds between sets
Anchored back extensions – 3 sets of 10-20 reps
Cash-Outs (as time allows):
1 minute Push-up Test-Out (for reps)
1 minute Knees-to-Elbow Test-Out (for reps)
1 minute Broad-Jump Test-Out (for meters)
*Take 3 seconds (one one-thousand, two one-thousand, etc.) to reach the bottom of the squat, pause for 2 seconds, and take 3 seconds to stand up from the bottom of the squat
**If your first set of max reps of Push Press is >15, add 5# to last week’s weight
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