Saturday WOD – 122113

Amy R.

Amy R.

Holiday Schedule Update
Monday, 12/23 – Regular Class Schedule
Tuesday, 12/24 – 6am, 7am Open Gym, 8:30am.
Christmas Day, 12/25 – CLOSED!
Thursday, 12/26 – 8:30am, 3pm Open Gym, 4:30pm, 5:30pm
Friday, 12/27 – 6am, 7am Open Gym, 8:30am, 3pm Open Gym, 4:30pm, 5:30pm
Saturday, 12/28 – 9:15am, 10:30am BBC
Sunday, 12/29 – 10am Open Gym
Monday, 12/30 – 3pm Open Gym, 4:30pm, 5:30pm, 6:30pm
Tuesday, 12/31 – CLOSED!
New Years Day, 1/1 – CLOSED!
Thursday, 1/2 – Regular Class Schedule.

Our Schedule Page is up to date.

January On-Ramps and Bring a Friend Days UPDATE!
We now have TWO On-Ramps starting in January!
The Evening On-Ramp has been moved back a week and will start on Monday, January 13th, at 6:30pm. This is after our first Bring a Friend Day on January 11th at 9:15am. So if you have friends who are on the fence about trying CrossFit, bring them on the 11th and we’ll convince them!

We have also added an Morning On-Ramp at 6am on Mon, Tues, and Thurs. This On-Ramp will begin on Monday, January 6th!

Don’t forget, we are having a second Bring a Friend Day on January 25th at 9:15am!

Evening On-Ramp Sign uphttps://whaling-city-crossfit.theboxhq.com/events/wccfs-january-on-ramp-proram

Morning On-Ramp Sign uphttps://whaling-city-crossfit.theboxhq.com/events/wccfs-january-morning-on-ramp-program

Crossfit Fundraiser for the Pedrosa family
Some folks at CrossFit Dartmouth are hosting a Fundraiser WOD on January 11th. Go here for more details, to register, and to donate: https://dartmouth-crossfit.theboxhq.com/events/crossfit-fundraiser-for-the-pedrosa-family

WORKOUT OF THE DAY
Team WOD – Perform this WOD as a two person team, both working at the same time.
One partner performs the run while the other partner performs AMRAP of the other movement! There are three different exercise movements, Thruster, Burpees, and KB Swings. Then they switch and repeat until they have completed all three stations.
Run 400 meters
Thruster 95/65 AMRAP
Run 400 meters
Burpees AMRAP
Run 400 meters
KB Swings 1.5/1 AMRAP
Post score by converting the time into seconds and divide by the total number of reps. Time(sec)/Reps Total = seconds per rep. The team with the lowest possible secs/rep, wins.