Saturday WOD – 072316

Kids

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.

WORKOUT OF THE DAY

Fitness
With a partner
For time:
30 power snatch 115/85
45 toes to bar
400m Run
20 power snatch 135/95
35 toes to bar
400m Run
10 power snatch 155/105
25 toes to bar
400m Run

Performance
WEIGHTLIFTING:
1. Snatch Without Hook Grip 50%x3, 55%x2, 60%x1x3
2. Snatch 80%x3, 85%x2, 90%x1x2 (x 2)

METCON:
With a partner
For time:
30 power snatch 135/95
45 toes to bar
400m Run
20 power snatch 155/105
35 toes to bar
400m Run
10 power snatch 165/115
25 toes to bar
400m Run

ACCESSORY
a. DB Bicep Curls: 5×8
b. DB Skull Crushers: 5×8