Saturday WOD – 012316

Friday 5:30 Warriors

Friday 5:30 Warriors

WCCF 2016 Intramural Open!
Announcing our Team Captains for the Intramural Open: Laura Magno, Chuck Gregory, and Dave Costa! Our Captains are currently coming up with names for their teams. The next step is for us to Draft all “Performance” athletes and Coaches onto Teams and anyone else who is already signed up for the Open. Once the Draft is over, Captains will be free to RECRUIT anyone in the gym onto their teams! Our aim is to get as much participation as possible from all of you. We want to make this a FUN competition.

We encourage you to sign up for the CF Open: games.crossfit.com. This allows you to submit your weekly scores online and see how you stack up. Signing up on the Games site is not required to participate in the WCCF Intramural Open.

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
With a Partner, 3 Rounds for time:
100 Double Unders
40 Toes to Bar
30 Squat Cleans 95/65
20 Bar Facing Burpees

Performance
BARBELL CLUB:
1. Snatch Balance – Max, then 3×1@80-85%

2. Clean & Jerk – Max Double

CLASS:
With a Partner, 3 Rounds for time:
100 Double Unders
40 Toes to Bar
30 Squat Cleans 95/65
20 Bar Facing Burpees