Monday WOD – 011915

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Gloriane won her division at the No Risk CrossFit Strength Fest #WCCFhasSTRONGwomen

Yes, we have a REGULAR class schedule today.

Nutrition Coaching from Whaling City CrossFit! Looking to take your health and fitness to the next level? Full details of our services can be found on our Nutrition Coaching Page.

The SouthCoast Snowdown. Saturday, January 31st, 9am: FYI – we NEED Volunteers! Sign up here.

Please help us spread the word! The discount code for WCCFers is in the Beast page and will be posted at the gym!
Facebook event page here: https://www.facebook.com/events/849805538374604/849805541707937/

WORKOUT OF THE DAY

Fitness
1. EMOM for 7:00-
5 Power Snatches

2. 5 Rounds for time:
10 HSPU
10 Deadlifts 225155

Performance
1. EMOM for 7:00-
5 Power Snatches*
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2. 5 Rounds for time:
10 HSPU
10 Deadlifts 225/155

3. 3 Rounds:
10 Thrusters 95/65
10 C2B
Rest 2:00