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Saturday WOD – 091016

5:30pm New You Challenge Finishers

5:30pm New You Challenge Finishers

LIFT UP AUTISM – TODAY IS THE DAY!
We are participating in this Fundraiser WOD for the 2nd year in a row! TODAY in ALL classes we will perform the workout “Luke”. All you have to do is Give 5 Minutes! Here is the link if you want to Register, DONATE, and/or Order a T-shirt: https://www.eventbrite.com/e/whaling-city-crossfit-lift-up-autism-2016-tickets-27396455536

WCCF’S 3RD ANNUAL MEMBER APPRECIATION DAY AND INTERNAL THROWDOWN
September 24th, 9am at Eastover Farm in Rochester! (Rain date: Sept. 25th)
As in past years, this will be a Partner Throwdown. Any combination: MM, FF, MF! Sign up your team in the gym!

GET FIT CHALLENGE
Our next Beginner’s Fitness Challenge starts on September 19th! We are holding sessions at 9:30am and 6:30pm. If you know anyone who would benefit from this challenge, please send them the link: http://whalingcitycrossfit.com/get-fit-challenge/

WORKOUT OF THE DAY

“Luke”
5 MIN AMRAP
4 Power Cleans: 155/105
24 Double Unders
10 Pull-Ups