Saturday WOD – 121617

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
With a Partner, for time:
40 Front Squats 95/65
40 Jumping Pull-ups
60 Thrusters 65/45
30 Banded Pull-ups
80 Wallballs 14/10
20 Seated Pull-ups
One partner works at a time. Split reps as desired.

Fitness
With a Partner, for time:
40 Front Squats 135/95
40 Pull-ups
60 Thrusters 95/65
30 Pull-ups
80 Wallballs 20/14
20 Pull-ups
One partner works at a time. Split reps as desired.

Performance
WL
1. Snatch: 5×2
2. Clean & Jerk: 4 Heavy singles
3. Front Squat: 4×2 Heavy

METCON
With a Partner, for time:
40 Front Squats 165/115
60 Pull-ups
60 Thrusters 115/80
40 C2B
80 Wallballs 30/20
20 bMU
One partner works at a time. Split reps as desired.