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Monday WOD – 070113

WCCF

Gym Remodel Phase 1.

WCCF’s On-Ramp Program
We are launching our first ever On-Ramp Program!  This program is designed to give beginners an introduction to CrossFit, from the theory behind the program, to the technique of the movements, and the importance of nutrition.  Over the course of 4 weeks, athletes will learn all the skills and knowledge necessary to excel at CrossFit.  The program will start on Monday, July 8th and run for 4 weeks, 3 days per week (Mon, Tue, and Thu at 6:3opm).  All for the same price as our standard 3 days/week membership, $110. Sign up HERE: https://whaling-city-crossfit.theboxhq.com/events/wccf-on-ramp-program

“Hope for Cures” July 6th.
Thanks to everyone who has signed up! If you can’t participate, donate here: https://hope.crossfit.com/sponsor?id=U30667&hope=cures

Join us afterwards for a 6th of July Cookout at our house! 2pm.  RSVP on Facebook.

4th of July Week Schedule Update:
Mon, Tue, Wed – Regular Class Schedule
Thu Jul 4th – 8:30 and 9:30am only!
Fri Jul 5th – 8:30 and 9:30am only!
Sat Jul 6th – Hope for Cures! Starts at 9am! Heat times TBA!
Sun Jul 7th – CLOSED

WORKOUT OF THE DAY
For time.
Run 800m
5 Bar Muscle-Ups
9 Hang Squat Clean to Thrusters 135/95#
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 135/95#