What does a typical class at WCF look like?

Warm up: We start with a coach-led warm up that includes movements to activate the muscles and raise the heart rate.

Strength/Skill: The coach will lead the class through a drill that may work on technique or lead a lift such as a “clean and jerk” or “back squat.”

The “Workout of the Day”: This is usually a 5-25 minute effort that may include a number of movements, in a variety of combinations. The coach ensures each member of the class can complete the movements safely and at an appropriate intensity.

Example of a “Workout of the Day”:

• Complete as many rounds of the following as possible, in 12 minutes:

  200 Meters on the rower

  15 Kettlebell Swings

  15 Push ups

• Complete the following in the best time possible:

  800 Meter Run

  30 Sit ups

  30 Dumbbell Push-Press

  30 Burpees

  800 Meter Run