Friday WOD – 111513

Colin

Yes, he survived the Typhoon. He is returning to us this weekend!

WCCF Holiday Party – Friday, December 6th, 5:30pm
Celebrate the Holiday Season with all of us at WCCF on December 6th! The last class will be at 5:30pm and that will also be the starting time of the party. If you haven’t yet WODed, we will have a holiday inspired WOD that day that you can do at 5:30pm. If you WOD earlier, come hang out, eat, drink and cheer on the 5:30 class! We are also excited to announce that Restoration Massage will be at WCCF to give mini sports massages! We will WOD, eat, drink, and be merry! Hope you all can join us!

GOALS
Start writing down your goals!
-3 month, 6 month, and 1 year goals.
-Try to choose 3 goals for each time period.
-List 3 reasons WHY you have this goal.
-List 3 WAYS you will help reach this goal.
-Make your goals REALISTIC.

WORKOUT OF THE DAY
“Bebop”
5 rounds of:
5 Jerks (155, 105#)
10 Box Jump Overs (24, 20″)