Monday WOD – 022017

FNL

All this week we’re throwing it back to last year’s FNL!

PRESIDENTS’ DAY REGULAR CLASS SCHEDULE

NEW WCCF HOODIES! LAST LAST LAST CHANCE!!
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

FRIDAY NIGHT LIGHTS
Week 1 is here! The first workout gets announced Thursday night at 8pm on games.crossfit.com! If you are planning to perform the workout during FNL, YOU MUST click the following link and sign up for a HEAT by Wednesday night: https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing

(Remember, if you don’t complete the workout in class or at FNL on Friday, the only other time you can perform the workout and earn a point for your team is on Sunday morning!)

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. EMOM 12:00
odd: 1-arm DB Push Press – 7 reps /side
even: Self-Assisted Pull-ups – 5-7 Reps

2. 10 Rounds for Calories:
0:30 Hard Row
0:30 Easy Row

Fitness
1. EMOM 12:00
odd: 1-arm DB Push Press – 7 reps /side
even: C2B Pull-ups – 5-7 Reps

2. 10 Rounds for Calories:
0:30 Hard Row
0:30 Easy Row

Performance
STRENGTH
EMOM 12:00
odd: 1-arm DB Push Press – 7 reps /side
even: C2B Pull-ups – 7 Reps

METCON
10 Rounds for Calories:
0:30 Hard Row
0:30 Easy Row

ACCESSORY
EMOM 14
odd: 0:30 KHSPU
even: 3 TnG Power Cleans -heavy