WLC Potluck and Game Night on October 6th

Hey there, WLCers (and non- WLCers too! )

Vince and Diana Hesch have agreed to host a WLC compliant Pot Luck/ Game Night at their house  on Sunday, October 6th from 4-8pm. Bring your favorite WLC dish (and xeroxed copies of the recipe so everyone can try and recreate your dish at home) and your favorite board game ( I am bringing a backgammon board and “Apples to Apples”) and we will eat delicious, healthy food and play fun games together!!

Vince and Diana

Something you should know about our hosts: in addition to being great people, they are also very fast!
Vince a/k/a Dash was named High Altitude Champion Saturday after the Chama race. Vince was overall winner of 10K and took another 1st and a 5th place in 2 other races. Diana finished was 2nd in my age group for the 5K. We are sper proud of them and hope that CrossFit has contributed to their many successes.

 

 

Tuesday, October 1st

All levels:

A) EMOM 8
3 power cleans
Rest one minute

B) EMOM 5
1 squat clean
(All weights should be challengingly heavy)

C) WOD
3 Rds for time:
21 power cleans 95/65
15 front squats 95/65
9 handstand push ups

BEGINNERS
A) 10min EMOM
2 Power clean odd minutes
2 front squats (from floor) evens

B) WOD
21 – 15 – 9

Power cleans & Front squats

CASH OUT-
5 minutes of double under work



Mobility WOD