Monday Labor Day!

Only 1 session today at noon, choose your Hero WOD!

For Time:


15 Clean and Jerks

30 Toes to Bar

45 Wall Ball Shots

45 Kettlebell Swings

30 Ring Dips

15 Weighted Lunges

*Run 400m before every exercise and finish with 400m.



20 Deadlifts

20 Kettlebell Swings

20 Overhead Squats

20 Burpees

20 Chest to Bar

20 Box Jumps

20 Squat Cleans

*Run 400m after every exercise.


Schools are back in session this week, so it will be Spirit Week at WVCF. Wear your school colors to workout this week!



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