Friday WOD – 122917

KIDS & TEENS WINTER SESSION
Starts Jan. 8th! Mon, Weds, Thur 4:30-5:30pm for 13 weeks (1 week break during February vacation). Learn More!

HOLIDAY SCHEDULE
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/

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. Front Squat: 4×10 @20X0

2. AMRAP 13
30 Wallballs
20 Calorie Row
10 Pull-ups

Fitness
1. Front Squat: 4×10 @20X0

2. AMRAP 13
30 Wallballs 20/14
20 Calorie Row
10 C2B Pull-ups

Performance
STRENGTH
1. Front Squat: 4×10 @20X0

2. AMRAP 13
30 Wallballs 20/14
20 Calorie Row
7 rMU

ACCESSORY
4 Rounds:
15 GHD Situps
12 Walking Lunge Steps 50/35
8 C2B Pull-ups
Rest 1:30