Monday WOD – 011716

Pod Squad

These guys killed it this weekend!

No 5:15am Class! All other classes as regularly scheduled!

WCCF 2016 Intramural Open!
If you didn’t know, the CrossFit Games Open is a worldwide online competition that happens every winter and is the first stage in finding the Fittest on Earth each year. The Open is open to everyone and is a great opportunity to test your fitness, not only against yourself, but against your peers and strangers the world over. Every week for 5 weeks, CrossFit HQ will release a workout that has to be completed and scores submitted by Monday night. Both Rx and Scaled versions of each workout will be released. Registration for the Open begins today on games.crossfit.com

To make things more fun this year, WCCF is going to form 3 or more teams within the gym and compete head to head in an Intramural Open! This is open to everyone in the gym aged 14 and older; all skill levels! Points will be awarded each week for participation by each team member, highest scores, and spirit awards. There will also be a sixth event (not a regular WOD) TBA at a later date! We will be announcing the Team Captains next week and they will be drafting and recruiting team members. Grand prize will be awarded to the top team!

Athletes will be able to complete each Open workout on Fridays during any class, but each Friday night we will be having Friday Night Lights at 5:30pm, throwing down the Open workout in multiple heats, hanging out and maybe having a few adult beverages. Stay tuned for more details!

Goal Setting for 2016
Go here for details. If you are still interested in a Goal Setting Meeting with one of our Coaches, we’d be happy to schedule a time with you!

Member Referral Program – Save 50% when your Referral Signs-up for a Membership! This offer is only good until January 31st!!! Don’t miss you chance to get your friends and family hooked on CrossFit AND save money at the same time!

WORKOUT OF THE DAY

Fitness
1. Back Squat: 15min to find a 3RM

2. 4 Rounds for time:
15 Deadlift 155/105
9 Hang Power Clean
15 Front Squat

Performance
WEIGHTLIFTING:
1. 3-position Snatch – EMOMx6

CLASS:
1. Back Squat: 15min to find a 3RM

2. 4 Rounds for time:
15 Deadlift 155/105
9 Hang Power Clean
15 Front Squat

STRENGTH:
1. Strict Press: 3×10 across

2. 4 Rounds:
8 Bent Over BB Row, HTLW
16 GHD Situps

3. 3 Rounds:
25 Pushups
25 Banded Face Pulls
15 Back Extensions