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Thursday WOD – 111215

Chris

A special Thank You to all the Veterans in the WCCF community!

No 6am Class!! We’ll Open at 7am!

Whaling City CrossFit’s Annual Holiday Party!
We have decided to hold the event at our house this year to make things more comfortable and intimate. All WCCFers and their families are invited to come celebrate the holidays with us!  This will be a Potluck and BYOB. As we get closer, we’ll start a list of what everyone is bringing to eat.

Please RSVP as soon as possible if you can make it so we know how many to expect. RSVP here.

WORKOUT OF THE DAY

Fitness
1. Back Squat: 3×5 across. Add 5# to Monday.

2. AMRAP 8
3,6,9,12,15…etc
RKBS 70/53
TTB

Performance
WEIGHTLIFTING:
1. Hang Clean (top of knee): EMOM 8:00 – 2 Reps

CLASS:
1. Back Squat: 5×5 across

2. AMRAP 8
3,6,9,12,15…etc
RKBS 70/53
TTB

STRENGTH:
1. Bench Press: 5×1 across