Saturday WOD – 022016

Amy

Amy’s really close to her first Muscle Up! Who’s coming to our clinic tomorrow to get theirs?

Social Media Contest
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, check-in to WCCF on Facebook, say something AWESOME, and include the hashtag: #whalingcitycrossfitfam

WCCF 2016 Intramural Open!
I want to encourage you to sign up for The CrossFit Games 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.

Also, we have ONE more skill session before the Open starts. This Saturday at 9am, we will be working on Muscle Ups!

WORKOUT OF THE DAY

Fitness
1. The Muscle Up

2. For time, with a Partner:
60 Calorie Row
20 Muscle Ups
60 Calorie Assault Air Bike
40 C2B Pull-ups
40 Squat Cleans 135/95

Performance
BARBELL CLUB:
1. Snatch 80%

2. C&J 80%

CLASS:
For time, with a Partner:
60 Calorie Row
20 Muscle Ups
60 Calorie Assault Air Bike
40 C2B Pull-ups
40 Squat Cleans 155/105