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Monday WOD – 090213

Cam

Cam

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

Fall Schedule
Our new Fall Schedule takes effect on Tuesday! Go here for details: https://whaling-city-crossfit.theboxhq.com/schedule/

Class Check-Ins
Starting today, when you arrive for class, please check-in using the computer in the lobby! You DO NOT need to sign up for class ahead of time, we’d just like you to check-in to class when you come in so we can start tracking attendance and class sizes, etc! Thanks!

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
“Black Mamba”
10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull Ups
Box Jumps (30,24″)
25 Double Unders after each round