Friday WOD – 010518

Justine

BLIZZARD SCHEDULE UPDATE
5 and 6am Class CANCELED for FRIDAY. Plan is to open the gym at 8:30am, but will update in the morning if things change!

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!

2018 WCCF TEAM FITNESS CHALLENGE!!
SIGNUP FOR YOUR BODYFAT TESTING!

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
1a. Power Cleans: 5×3
1b. Suitcase Carry AHAP: 5×50′ /side

2. 11:00 Running Clock:
Buy In:
25/20 Calorie Ski Erg
Then, AMRAP
2 Rope Climbs
60 Single Unders / 35 Double Unders

Fitness
1a. Power Cleans: 5×3
1b. Suitcase Carry AHAP: 5×50′ /side

2. 11:00 Running Clock:
Buy In:
25/20 Calorie Ski Erg
Then, AMRAP
2 Rope Climbs
60 Single Unders / 35 Double Unders

Performance
WL/STRENGTH
1a. Power Cleans: 5×3
1b. Suitcase Carry AHAP: 5×50′ /side

METCON
11:00 Running Clock:
Buy In:
25/20 Calorie Ski Erg
Then, AMRAP
2 Rope Climbs
60 Single Unders / 35 Double Unders