Friday WOD – 012618

INTRAMURAL OPEN
We are excited to announce our 3rd Annual Intramural Open at WCCF! This 6 week event coincides with the worldwide CrossFit Games Open each year. Everyone splits up into Teams and we all throwdown every Friday for 5 weeks on whatever Open Workout is announced on Thursday night at 8pm!
FULL DETAILS: http://whalingcitycrossfit.com/2018/01/2018-intramural-open/

NEW REFERRAL PROGRAM!!
We are instituting a permanent referral program for you guys because the best new members are your friends and family! The Referral Cards will be on the Front Desk at the gym. Take 1 or Take 10 at a time! Fill out your name as the Referrer on the back and give them to Friends, Family, Co-workers who want to come try WCCF and when they present the card they will get 25% off their first month and you will get 25% off your next month, too!

2018 WCCF TEAM FITNESS CHALLENGE!!
All scores can be logged right in the Triib app!!!
Also from a computer or the mobile site:https://whaling-city-crossfit.triib.com/events/challenges/238/

WORKOUT OF THE DAY

Wellness
1a. Strict Press @20X2: 5×6
1b. DB Bent Row @20X0: 5×6

2. AMRAP 10
20, 40, 60, 80…Single / Double Unders
5, 10, 15, 20…Pike Pushups / HSPU

Fitness
1a. Strict Press @20X2: 5×6
1b. DB Bent Row @20X0: 5×6

2. AMRAP 10
20, 40, 60, 80…Double Unders
5, 10, 15, 20… HSPU

Performance
WL
PC& PJ: 5 EMOMx5

STRENGTH
1a. Strict Press @20X2: 5×6
1b. DB Bent Row @20X0: 5×6

2. AMRAP 10
20, 40, 60, 80…Double Unders
5, 10, 15, 20… HSPU

GYMNASTICS
bMU; 1-5 EMOM x5