Wednesday – 200205

Wednesday – 200205

Today is all about attitude! Actually, EVERY day is about attitude and that’s why it’s the A in S.T.A.C.K. at WMCF, we recognize that when you step in our doors, you deserve a positive, encouraging atmosphere and that starts with your coaches! We will always strive to have a great attitude and be the sunny spot in your day, and we want you to leave feeling better than when you walked in!

We do encourage athletes to come with a positive attitude as well. This does not mean putting on a fake smile or acting ‘fine’ when things are challenging in life. Instead it means being approachable, coachable, and letting your time at the gym be an opportunity to set the heavy things of the world down and focus on, well, just picking up heavy bars 😉 It means being willing to allow those around you to cheer you on and up, being a cheerleader to others, and trying to see the positive in all situations.

The truth is, life can be hard. Crossfit is hard. Finding motivation is hard. But making the decision to be a positive force in the world will have a beautiful domino affect on yourself, and those around you. If you are struggling to find a sense of positivity, don’t know what it looks like to be approachable, or are just having a rotten day, reach out! Let our positive attitude rub off on you!


Every 3 minutes for 12 minutes (4 sets), complete:
Back Squat x 3 reps @ 60%, 65%, 70%, 75%

then, 3 sets of:
Bulgarian Split Squat x 5 reps/leg


For time (10 min cap):
100 Burpees




2 Rounds of:

8 min AMRAP…
50/40 Calorie Assault Bike/rower

Directly Into, max rounds of…
8 Burpee Box Jumps
8 Chest to Bar Pull-ups

*4 Minute Rest Between Rounds