Thursday WOD – 020416

tbt Baby Colin 2013

tbt Baby Colin 2013

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, simply check-in to WCCF on Facebook and include the hashtag: #whalingcitycrossfitfam

WCCF 2016 Intramural Open!
Open Recruitment of athletes has begun! If you are interested in participating but haven’t been recruited to a team over the next week or so, please let me know!

With the Open starting in just 3 WEEKS, we are having some “clinics” to work on improving some of our skills on movements that are typically seen in the Open. Here’s your chance to acquire or improve on some skills:
-Feb 6th – Toes to Bar
-Feb 13th – Kipping HSPU
-Feb 20th – Muscle Ups

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. Front Rack Carries – Double KB
4×200′ – rest 2:00 between

2. AMRAP 12
3 Wall Climbs
9 Steps Ups (each leg) 35/20
27 Double Unders

Performance
1. Active Recovery: 30-60 minutes of Bike, Swim or Row. If you row, get up and walk every few minutes.

2. Mobility and Self Care: Upper Body: Focus on your shoulders, neck, traps, and lats. Lower Body: Low back, Hips, and quads.