Friday WOD – 121313

Squat Day

Squat Day

SPECIAL Schedule Announcement:
Next Wednesday, December 18th, at 5:30pm we are having a Mobility Class! Always feeling stiff, tight, and sore? Not sure how to improve your range of motion in a squat? Want to learn some tools to Become a Supple Leopard? We are going to have this class on a trial basis, and, if successful, it might become a regular weekly class. Since this is going to be a special one hour seminar style class, please Pre-Register for this Class, as space is limited.

January Bring a Friend Days and On-Ramp!
Have a friend or family member interested in CrossFit or someone you want to convince to give it a try? We are going to have two Bring a Friend Saturdays in January! January 11th and January 25th! After they see how awesome CrossFit is and how amazing the WCCF community is, they can join our On-Ramp Program!

The January On-Ramp program will start on Monday, January 6th and run for 4 weeks, 3 days per week. We are currently offering our On-Ramp Program at a Special discounted price of $100!

https://whaling-city-crossfit.theboxhq.com/events/wccfs-january-on-ramp-proram

WORKOUT OF THE DAY
4 Rounds for total working time:
12 Squat Clean Thruster (115/75)
12 Chest to Bar Pull-up

Rest 1:1