Friday WOD – 102513

November On-Ramp Program
Tell your friends 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 Monday, October 28th and run for 4 weeks, 3 days per week (Mon and Tue at 6:30pm, and Thu at 5:3opm). All for the same price as our standard 3 days/week membership, $120.

https://whaling-city-crossfit.theboxhq.com/events/wccfs-november-on-ramp-program

Whole30
The Results we have seen from you guys are amazing! Great job to everyone who stuck with the program! (I know that everyone who wussed out of it is extremely jealous right about now!)
Come in to get re-measured!  Reflect on your experience and put your thoughts down on paper.  Submit your Whole30 Essays to us by the end of the week!

WORKOUT OF THE DAY
“Jake the Snake”
10-9-8-7-6-5-4-3-2-1 Jerks (185, 135#)
2-4-6-8-10-12-14-16-18-20 Pull-ups