Thursday WOD – 082213

Post-WOD

Post-WOD. The view was worth it! Thanks to Rob, Colin, and Caleigh for holding down the fort while we were away!

Bring a Friend to CrossFit!
This 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!!

WORKOUT OF THE DAY
4 rounds for time of:

Row 20 Calories
15 Lateral Burpees (over BB)
10 Hang Power Cleans 135/95#