Friday WOD – 110714

Veterans Day
We will be on a Holiday Schedule: Classes at 8:30 and 9:30am only!! And we will be participating in the Three Wise Men Foundation’s tribute WOD.

November BRING YOUR FRIENDS AND FAMILY DAY and our Next On-Ramp
Bring us your friends, family, co-workers, neighbors, EVERYONE! We haven’t done one of these in a while, so let’s make it a grand ole’ time! Saturday, Nov. 15th, 9:15am!

Our next On-Ramp is starting up November 17th! Tell your friends and family that NOW is the time to get in shape, not after the holidays! Send them here to sign up: https://whaling-city-crossfit.theboxhq.com/events/wccfs-november-2014-on-ramp

NEW 5:15AM CLASS
MONDAY, WEDNESDAY, AND FRIDAY. You are welcome to arrive early if you need extra time to warm up or do mobility. Class will start promptly at 5:15 and finish at 6.
PRE-REGISTER for these 5:15am classes by 8pm the night before! If there aren’t at least 3 people registered by 8pm, we will notify those registered that class is canceled.
PRE-REGISTER on our BoxHQ schedule, click on the class, and then click “Register.” That page will also show you who else is registered for that class.

WORKOUT OF THE DAY

Fitness
1. Pause Front Squat: 4×5, AHAP

2. For time:

30 Burpees
30 Jumping Squats 45/35
15 HSPU
20 Burpees
20 Jumping Squats 45/35
12 HSPU
10 Burpees
10 Jumping Squats 45/35
9 HSPU

Performance
1. Clean: 4×3 TnG, work to a max. Then, ME UB set @ 75% of the 3rm

2a. Pause Front Squat: 4×5, AHAP – rest 90s
2b. Bench Press: 4×5 HTLW – rest 90s

3. Metcon
For time:

30 Burpees
30 Jumping Squats 45/35
15 Strict HSPU
20 Burpees
20 Jumping Squats 45/35
12 Strict HSPU
10 Burpees
10 Jumping Squats 45/35
9 Strict HSPU

4. C2B: 7 sets of 8, :40 rest between sets