Friday WOD – 082313

Steph

Steph

Bring a Friend to CrossFit!
TOMORROW, Saturday, August 24th, we are having another Bring a Friend to CrossFit day at 9:15am! Have a friend who has been wanting to try CrossFit? Now is their chance to come give a it a try! Even if you don’t have any friends at WCCF, come in, try CrossFit, and meet our amazing community!

WCCF’s September On-Ramp Program
Here is your next chance to join Whaling City CrossFit’s 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 Tuesday, September 3rd 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.

Click here and Select “Register” to sign up!!

Fall Schedule Update!!
Starting After Labor day, our new Fall schedule goes into effect!
Monday Through Friday:

  • Morning Classes: 6am, 7am, 8:30am
  • Evening Classes: 4:30pm, 5:30pm, 6:30pm
  • Open Gym: 3:00pm – 4:15pm
Monday and Wednesday Afternoons:

  • 4:45 – 5:30pm – 8 and up Kids Class

Saturday Morning Classes:

  • 8:30 – 9:00am – 4-7 year old Kids Class; NEW!
  • 8:30 – 9:15am – 8 and up Kids Class
  • 9:15am, 10:30am – 2nd Saturday Class ADDED!

Sunday Open Gym:

  • 10:00 – 11:00am

WORKOUT OF THE DAY
Tests-

1) 10 minutes to establish a 1rm Push Press.

2) 1 attempt, ME UB Pull-Ups (a mulligan may be taken).

3) 1 attempt, ME UB Double-Unders (a mulligan may be taken).

4) Row 2k for time.