Thursday WOD – 112317

THANKSGIVING SCHEDULE
Turkey Day – Team Workout 8am!!!
Fri 11/24 – No morning classes

GIVE THE GIFT OF FITNESS REFERRAL PROGRAM
This Holiday season, buy a WCCF Gift Certificate of at least $25 for a (non-member) friend or loved one, and when they redeem the certificate, you receive a credit valued at 150% of the Gift Certificate. For example, if you give your Mom a $110 WCCF Gift Cert for Christmas and they use it to start our On-Ramp Program, you will get a credit on your account for $165! Can purchase online or at WCCF!

WCCF OUTSIDE THE BOX
Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/

WORKOUT OF THE DAY

Wellness
TURKEY DAY TEAM WOD
Teams of 3:
800m Run, together
200 RKBS 53/35
150 Ring Rows
400m Run, together
150 Push-ups
150 DL 155/105
50 Synchronized Burpees

Fitness
TURKEY DAY TEAM WOD
Teams of 3:
800m Run, together
200 RKBS 70/53
150 Pull-ups
400m Run, together
150 Push-ups
150 DL 225/155
50 Synchronized Burpees

Performance
TURKEY DAY TEAM WOD
Teams of 3:
800m Run, together
120 HPC 135/95
100 bMU
400m Run, together
120 HSPU
150 DL 275/185
50 Synchronized Burpees