Saturday WOD – 022716

Next 5-9 year old session starts Match 3rd!

Next 5-9 year old session starts Match 3rd!

Social Media Contest
We will be running this contest through the Open. Each check-in earns you an entry 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!
Here’s our Post with full details of the 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.

WORKOUT OF THE DAY

Fitness
1. Open GOAT Practice

2. 5 Rounds for time, with a Partner:
Partner 1 performs a 200ft Farmer’s Carry 70/53
Partner 2 performs:
15 Situps
15 Pushups
Then the partners switch.

Performance
BARBELL CLUB:
1. Snatch – Max for the day

2. C&J – Max for the day

CLASS:
5 Rounds for time, with a Partner:
Partner 1 performs a 200ft Farmer’s Carry 70/53
Partner 2 performs:
15 GHD Situps
12 HSPUs
Then the partners switch.