Tuesday WOD – 122915

Coach Marc

Coach Marc

As the year comes to a close, I want to take a minute to feature each of our incredible Coaches and thank them for all that they do for the Whaling City CrossFit community. First up, Coach Marc! Marc started CrossFitting at WCCF in the summer of 2012, not long after we opened our doors. His passion for this stuff was apparent right away. Marc joined our Coaching team a little over a year ago and has been running our On-Ramp Program for quite some time now. All the new faces you’ve seen lately at WCCF are a credit to Marc getting our newbies hooked on this CrossFit stuff we all love so much! If you haven’t seen him much lately, that’s because he was fortunate enough to earn the JV Hockey Coaching job over at Diman! His background in track, hockey, and the Army make him a great asset to our Coaching Team (He is also an expert on rehabbing from surgeries…). Thank you for all that you do, Marc!

Goal Setting for 2016
Go here for details.

Holiday Schedule Update
Wednesday, Dec. 30th – 4:30pm Class will be Open Gym time.
Thursday, Dec. 31st – Morning Classes ONLY!
Friday, Jan. 1st – CLOSED!
Saturday, Jan. 2nd – Regular Schedule Resumes

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!

WORKOUT OF THE DAY

Fitness
1. Pull-up Capacity
7×9 Kipping Pull-ups – rest 60s between
OR 6×9 Kip Swings & 3xME Strict Pull-ups

2. For time:
40-30-20-10 Calorie Row
18-15-12-9 HSPU

Performance
WEIGHTLIFTING:
1. 2 Push Press + 1 Push Jerk + 1 Split Jerk – EMOMx6

CLASS:
1. C2B Pull-up Capacity
7×9 Kipping/Butterfly C2B Pull-ups – rest 60s between

2. For time:
40-30-20-10 Calorie Row
21-18-15-12 HSPU

SKILLS:
1. Kipping Muscle Ups
Beginner: 7×5 Arch to Hollow Ring Swings
Advanced: OTMx6 – 5 Burpees + 3 Muscle Ups

2. Weakness Training
Work on a weakness that will show up in the Open.