Friday WOD – 121115

Justine

Justine

Gifts to Give
Gifts to Give is providing Clothing as Gifts to 125 Families in the area this holiday season and they are in desperate need for donations. They are currently in need of clothing for all ages from 2T up to 18, including mittens and winter jackets. To see a full list of what they need: visit here. We will have a donation bin in the gym for the next couple weeks.

Whaling City CrossFit’s Annual Holiday Party!
Please RSVP as soon as possible if you can make it so we know how many to expect. RSVP here. Also, we have started signups for the Potluck on the FB Event Page. Please let us know what dish you are planning to bring!

Current Offers
Member Referral Program – Save 50% when your Referral Signs-up for a Membership!
Pre-Pay 2016 – Save 10% by Paying for 6 or 12 months by 12/31!
Save 15% Off All Personal Training Packages – Now Through 12/24!

WORKOUT OF THE DAY

Fitness
1. Overhead Squat: 8×2 Across – Add 5# to last time

2. 3 Rounds for total reps:
1:00 ME Pull-ups
1:00 ME OHS 95/65
1:00 Rest

Performance
WEIGHTLIFTING:
1. EMOM 5:00 – 2 TNG Power Clean & Push Jerk, then 1xME UB TnG Reps @80% of heaviest set

2. EMOM 5:00 – 2 TNG Power Snatches, then 1xME UB TnG Reps @80% of heaviest set

CLASS:
1. Overhead Squat: 8×2 Across – Add 5# to last time

2. 3 Rounds for total reps:
1:00 ME C2B Pull-ups
1:00 ME OHS 95/65
1:00 Rest

SKILL:
1. Weakness Training
Work on a weakness that will show up in the Open.