Friday WOD – 122217

Relax to keep stress levels under control.

Work, Kids, chores, even Exercise are all stressors on your mind and body. Stress causes the hormone cortisol to be released in your body. Some is normal. Chronically high levels are not.

So take some time each day to Relax and unwind. Whatever your favorite activity is to de-stress. A glass of wine by the fire. Reading a book. Taking your dog for a walk. Soaking in the bathtub. Sex. Meditation. Watching a cheesy Rom-com.

Taking time to Relax will enhance your ability to do all our other Lifestyle Guidelines.

HOLIDAY SCHEDULE
Fri. Dec. 22 – no 5:30pm
Sat. Dec. 23 – Regular Schedule
Sun. Dec. 24 – CLOSED
Christmas Day – CLOSED
Tue. Dec. 26 – CLOSED
Wed. Dec. 27 through Sat. Dec. 30 – Regular Schedule
Sun. Dec. 31 – CLOSED
New Year’s Day – CLOSED

2018 WCCF TEAM FITNESS CHALLENGE!!
GET SIGNED UP TODAY! Registration includes Before and After body fat testing, food log analysis, and Coaching on Nutrition and Lifestyle! https://whaling-city-crossfit.triib.com/events/challenges/238/

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
Do you feel like you aren’t getting what you need out of Group classes? Have specific goals you want to work towards?
Need one on one Nutrition Coaching? 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
1. Sumo Deadlift @21X0: 3RM

2a. SLRDL @21X0: 3×8 /leg
2b. Cossack Squat @20X0: 3×8 /leg

3a. Suitcase DL @21X0: 3×10
3b. GHD Hip Extension @20X0: 3×12 w/ 0:20 hold on last rep

Fitness
1. Sumo Deadlift @21X0: 3RM

2a. SLRDL @21X0: 3×8 /leg
2b. Cossack Squat @20X0: 3×8 /leg

3a. Suitcase DL @21X0: 3×10
3b. GHD Hip Extension @20X0: 3×12 w/ 0:20 hold on last rep

Performance
WL
Tng PC + PJ: Max UB set @135/95
(If you got 20+, add 10#)

STRENGTH/ACCESSORY
1. Sumo Deadlift @21X0: 3RM

2a. SLRDL @21X0: 3×8 /leg
2b. Cossack Squat @20X0: 3×8 /leg

3a. Suitcase DL @21X0: 3×10
3b. GHD Hip Extension @20X0: 3×12 w/ 0:20 hold on last rep

GYMNASTY
sHSPU: 5+ EMOM x8
add a rep to the sets you did last cycle.