Saturday WOD – 123017

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
With a Partner, AMRAP 25
50 Cal Bike, switch as needed
40 Partner MedBall Twist Toss 14/10
30 Partner MedBall Situsp 14/10
20 Push Jerks 115/80
Every time the MedBall touches the floor, both partners must perform 5 Burpees.

Fitness
With a Partner, AMRAP 25
50 Cal Bike, switch as needed
40 Partner MedBall Twist Toss 20/14
30 Partner MedBall Situps 20/14
20 Push Jerks 115/80
Every time the MedBall touches the floor, both partners must perform 5 Burpees.

Performance
WL
1. Snatch: 1RM
2. Clean & Jerk: 1RM

METCON
With a Partner, AMRAP 25
50 Cal Bike, switch as needed
40 Partner MedBall Twist Toss 20/14
30 Clean & Jerks 135/95
20 Synchronized Bar Facing Burpees
Every time the MedBall touches the floor, both partners must perform 5 Burpees.