Saturday WOD – 120217

Callie

WCCF HOLIDAY PARTY!!
Saturday, December 9th, 5pm @ The Hedblom Household! RSVP as soon as possible if you can make it so we know how many to expect. Hope to see everyone there.

LIMITED EDITION WCCF Navy Pullover Hoodie!!!
$49.99 Available for Pre-orders only! LAST CHANCE!!
We have samples to try on in the gym if you are unsure of your size.
Pre-Oder here: https://goo.gl/forms/CfXUq5RC2QZAXTWp1

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
With a Partner, 5 Rounds for time:
2 mile Bike
12 Rope Pulls
40 Wallballs 14/10

Fitness
With a Partner, 5 Rounds for time:
2 mile Bike
4 Rope Climbs
40 Wallballs 20/14

Performance
WL
1. Snatch Triples: 4 working sets
2. Clean & Jerk: 4 Heavy singles
3. Front Squat @ : 3×3 HEAVY

METCON
TBA