Saturday WOD – 083113

Laura

Laura

Labor Day Schedule
Monday, September 2nd, we will be open for Open Gym from 8:30-10:30am only!

“Hotshots 19” Memorial WOD
Today, we will be participating in the Hotshots memorial WOD to honor the 19 firefighters who lost their lives in Arizona this summer. Click the link for more info and to donate!

https://hotshots19.crossfit.com/

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

WORKOUT OF THE DAY
“Hotshots 19”
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Women’s Rx weight: 95#