Monday WOD – 072516

Duck, Duck...GOOSE!

Duck, Duck…GOOSE!

5:15AM Class CANCELED!

Our New You Challenge
This 6-week, Women’s Only program kicks off on Monday. We had a much larger than anticipated response to this program and as a result we are running 3 classes on Monday, Wednesday, and Friday for the next 6 weeks: 6am, 5:30pm, and 6:30pm. This is a great opportunity for WCCF to reach alot of women who had previously shied away from CrossFit or who maybe had never considered giving it a try until they saw this challenge. Yes, the gym is going to be crowded during those class times over the next 6 weeks. Yes, our regular CrossFit classes will still be running at the same time. We want to thank all of you in advance for being an awesome community and being understanding as we welcome all these new people into WCCF.

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 WEEK – August 22nd – 27th
Thank you to those of you who brought in Friends and Family this past week! We are having another BYF&F 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.

WORKOUT OF THE DAY

Fitness
1. 3 Rounds for time:
10 KB Snatch 53/35
15 Calorie Row

Rest 5 minutes.

2. 3 Rounds for time:
8 Back Squats @75% 4RM
40 Double Unders
Rest 1:00 between rounds.

Performance
METCON
1. 3 Rounds for time:
10 KB Snatch 53/35
15 Calorie Row

Rest 5 minutes.

2. 3 Rounds for time:
8 Back Squats @75% 4RM
40 Double Unders
Rest 1:00 between rounds.

ACCESSORY
a. DB RDL: 4×20
b. High Knee Teapot: 4×20
No Rest between a & b.