Monday WOD – 121817

Movement is essential to human beings.

We were born to move. We move every single day. A lot. But the key to improving your health is to accumulate at least 30 minutes of movement each day that is above and beyond your job requirements and daily tasks.

Our Movement prescription: Move heavy objects using functional movement patterns and get your heart rate elevated with some mixed-modal aerobic conditioning. 

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. Push Press: 3RM

3. EMOM x 18
MIn 1: 12/10 Calorie Ski
Min 2: 8 Burpees
MIn 3: 12 DBPP 35/20, 50/35

Fitness
1. Push Press: 3RM

3. EMOM x 18
MIn 1: 12/10 Calorie Ski
Min 2: 10 Burpees
MIn 3: 12 DBPP 50/35

Performance
WL
Max TnG Snatch @115/85

STRENGTH
Push Press: 3RM

METCON
EMOM x 18
MIn 1: 12/10 Calorie Ski
Min 2: 10 BBJO 24/20
MIn 3: 12 DBPP 50/35

ENGINE
5 Rounds:
20/15 Cal Row
10 TTB
Rest 1:00
Repeatable. Record each split.