Monday WOD – 100713

Circle Row

6am crew got to WOD in a circle because Erik wasn’t there!

WCCF’s Barbells for Boobs
Saturday, October 19th, 9am! Start planning your PINK outfits NOW!
Register: https://whaling-city-crossfit.theboxhq.com/events/wccfs-barbells-for-boobs

To join our Fundraising Team, go here: http://fundraise.barbellsforboobs.org/fundraise/team?ftid=26019 and Click “Join Team.”

Whole30 – Day 15
Half way there, guys! Are you getting balanced macronutrients in all of your meals?  Check out the Whole9 Meal Planning Template.  Make sure you are getting the appropriate amounts of protein, fat, and carb in EACH meal.  Breakfast SHOULD NOT be only a Banana! If you are having a hard time with this, please let us know! We can give you some advice and tips!

WORKOUT OF THE DAY
Amanda
9-7-5
Muscle-ups
Squat Snatches (135, 95#)