Friday WOD – 072216

Fresh Air and Fitness

Fresh Air and Fitness

5:15am CLASS CANCELED!

Announcing MASSAGE THERAPY at WCCF!
Rhonda Giossi, LMT and fellow WCCFer is now offering 20-60 minute massages right here at WCCF! We are very excited and lucky to have Rhonda offering her services at the gym! This is something we’ve wanted to make available to all of you for quite some time. Recovery is very important to all of us who push our bodies very hard week after week and Massage is a great tool for Recovery. $1 per minute and we are starting by offering times on Thursday afternoons. More time slots may become available if the demand is there. For now, there is a sign-up sheet in the gym until we get it set up for you to schedule appointments in the system.

BRING YOUR FRIENDS AND FAMILY WEEKS – July 18th – 23rd aka THIS WEEK AND August 22nd – 27th
Do you have friends, family, or coworkers who you’ve been trying to get in here? We are opening up the gym for a week in July and a week in August where they can come with you to any class. No pressure, no sales pitch, just bring them in to try one class. Let them meet your #whalingcitycrossfitfam.

The CROSSFIT GAMES
All this week, you can catch the action of the CrossFit Games. For those of you who don’t know, these are the finals where the Fittest Man, Woman, Team, Teens, and Masters will be crowned. If you want to watch, follow this link to see the schedule and how to watch.

WORKOUT OF THE DAY

Fitness
1. Pause Back Squats, 2″ Above Bottom Position: 6×3 – add 5-10# to last week

2. For time:
21-15-9
Squat Cleans 135/95
Pull-ups

Performance
STRENGTH
1. Back Squat 8×4, 90% of this week’s 4RM
2. Pause Back Squat, 2″ Above Bottom Position, 6×3 with 80-85% of Tuesday’s top set of 4 back squats

METCON
For time:
21-15-9
Squat Cleans 135/95
C2B Pull-ups

ACCESSORY
Weighted Hip Extensions: 4×12. More weight or more reps than last week