Saturday WOD – 112313

Tabata Pull-up

5:30pm Class during “Tabata Something Else”

Thanksgiving Schedule Update!
Weds Nov. 27th – 6:30pm class canceled! All other classes as regularly scheduled!
Thurs Nov. 28th – CLOSED! Happy Thanksgiving!
Fri Nov. 29th – 6am class and 7am Open Gym Canceled! All other classes as regularly scheduled!
Our Class Schedule Calendar is up to date.

Whaling City Barbell Club!
If you missed the announcement, we have starting an Olympic Weightlifting club! Starting next Saturday (after Thanksgiving), at 10:30am on Saturdays The Whaling City Barbell Club will meet to practice the Olympic lifts and do accessory work! This club is open to all members of WCCF and all skill levels.  We are going to start with the once a week OLY class, and depending on popularity, may add other sessions during the week.  I will talk more about this at the first class, but those of you interested in participating will be encouraged to complete extra OLY programming during the week.

WCCF Holiday Party and Potluck – Friday, December 6th, 5:30pm
RSVP here: https://www.facebook.com/events/666299740069923/

WORKOUT OF THE DAY
“Fight Gone Bad”
3 rounds for max reps of:
1 min Wall Balls, 20/14
1 min Sumo Dead Lift High Pull, 75/55
1 min Box Jumps, 20″
1 min Push Press, 75/55
1 min Row for calories
1 min rest

Last performed: 9/10/13