Friday WOD – 021717

New WCCF Car Vinyl Decals!!

New WCCF Car Vinyl Decals!!

NO 5AM CLASS!!

NEW WCCF HOODIES! GET YOUR ORDER IN BY FRIDAY!!
Taking Pre-Orders Now! We have samples in the gym to try on so you can order the right size! (Both Unisex and Women’s cuts!) $59

THE WCCF INTRAMURAL OPEN
Announcing the GRAND PRIZE for the WINNING TEAM! Members of the winning Team will receive VIP ACCESS to our 5-Year Anniversary Party coming up on June 17th! More details about the Party will be released soon so stay tuned!

If you haven’t heard, each team will be responsible for the Food for one of the first 4 weeks of FNL! Your Captains should be coordinating plans for your week!

With ONE WEEK until the OPEN, we have ONE more skill session coming up this Saturday: 2/18 – Muscle Ups

Follow the link for full details on the Intramural Open.

And don’t forget to Register for the CF Open at games.crossfit.com!

WORKOUT OF THE DAY

Wellness
1. Deadlift: 3-3-3-3-3-3

2. AMRAP 14
60 Calorie Row
50 Alternating DB Squat Snatch 35/20

Fitness
1. Deadlift: 3-3-3-3-3-3

2. AMRAP 14
60 Calorie Row
50 Alternating DB Squat Snatch 50/35

Performance
STRENGTH
Deadlift: 3-3-3-3-3-3-3

METCON
AMRAP 14
60 Calorie Row
50 Alternating DB Squat Snatch 50/35
40 TTB

GYMNASTICS
1. Warm Up:
Inchworm Version 2: 7 reps
PVC Pass-Throughs (Neutral Grip): 10 each direction x 2 rounds
Theraband Warm Up (Part 1): 10 reps each exercise
Hang Seq 1: 20 sec each position

2. HS Walk: max distance x 2 attempts
3. L-Sit Holds: max time x 2 attempts
4. Ice Cream Makers: max reps x 2 attempts