Wednesday WOD – 122017

Hydrate by drinking a MINIMUM of 60% of your bodyweight in ounces of Water per day.

So a 200# male needs at least 120 ounces of water per day. There are many factors to consider that may make you need to increase your water intake, including the weather, your activity level and amount of perspiration, and diet.

Water is an essential part of your body and is needed for the healthy function of every system in your body.

If you aren’t tracking your water intake, listen to your body. Thirst is your body telling you to drink some water.

First thing in the morning, drink a glass of water because you have just gone 7+ hours with no fluid intake.

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. 3 Rounds NOT for time:
50′ Suitcase Carry AHAP /side
15 Side Plank Rotations /side
0:30 Hollow Hold – weighted

2. AMRAP 12
500m Row
50′ Bear Crawl
20 Hollow Rocks
Rest 4:00 and Repeat.

Fitness
1. 3 Rounds NOT for time:
50′ Suitcase Carry AHAP /side
15 Side Plank Rotations /side
0:30 Hollow Hold – weighted

2. AMRAP 12
500m Row
50′ Bear Crawl
20 Hollow Rocks
Rest 4:00 and Repeat.

Performance
WL
2 Jerks Tng Every 90s for 6 sets

CORE
3 Rounds NOT for time:
50′ Suitcase Carry AHAP /side
15 Side Plank Rotations /side
0:30 Hollow Hold – weighted

METCON
AMRAP 12
500m Row
50′ Bear Crawl
20 Hollow Rocks
Rest 4:00 and Repeat.