Tuesday WOD – 012616

 5:30 Class

5:30 Class all smiles BEFORE 20RM Back Squat

Social Media Contest
Starting Feb 1st, every time you check-in to Whaling City CrossFit on Facebook, you will be entered in a drawing to win a FREE Month’s Membership! When you come to the gym, simply check-in to WCCF on Facebook and include the hashtag: #whalingcitycrossfitfam

WCCF 2016 Intramural Open!
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
1. ME UB Pull-ups, then 3 sets @80% of Max – Rest as needed

2. AMRAP 10
30 Double Unders
10 HSPU

Performance
WEIGHTLIFTING:
1. Every 0:30 for 4:00 – 2 Push Jerk

CLASS:
1. ME UB C2B Pull-ups, then 3 sets @80% of Max – Rest as needed

2. AMRAP 10
30 Double Unders
10 HSPU

SKILLS:
1. Kipping Muscle Ups
Beginner: 7×5 Arch to Hollow Ring Swings
Advanced: 4×7 UB Muscle Ups – Rest 2:00

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