Saturday WOD – 010618

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!!
Are you struggling to lose body fat? Trying to get rid of the holiday fluff? Do you feel tired all the time? Do your energy levels fluctuate throughout the day? Feel like you can’t breath during your WOD? Feel like you’re not getting the results you want?

Our Fitness Challenge is designed to help you with any or all of these things! The main focus of the challenge is bringing awareness to your daily habits and lifestyle and trying to align them with practices that will improve your overall health and well-being. Moving your body, drinking enough water, eating well, practicing good food habits, getting enough sleep and spending time relaxing are all simple but effective ways to make you healthier and happier.

Throughout the six weeks we’re going to provide resources and tips and education on all of these things and we’re going to make this fun by doing it in teams. This is not one of those challenges where you will be shamed and lose points as a punishment for having dessert or having a beer. We believe in balance and being healthy while still living a full, enjoyable life.

We are taking some before and after body measurements so you have some metrics to measure your results from this challenge. But that is optional. The biggest results you’re going to notice are how you feel. Improved sleep, improved energy during the day, improved performance during your workouts, improved mood, and less soreness and aches and pains.

And to top it all off the person who scores the most points wins $200 cash!

If you haven’t jumped on board yet, what are you waiting for?! https://whaling-city-crossfit.triib.com/events/challenges/238/

SIGNUP FOR YOUR BODYFAT TESTING!

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, 2 Rounds for time:
80/65 Cal Bike, switch as needed
60 1-arm KB Thruster 35/26
40 Push-ups

Fitness
With a Partner, 2 Rounds for time:
80/65 Cal Bike, switch as needed
60 1-arm KB Thruster 53/35,
40 Ring Dips

Performance
WL
1. Snatch Deadlift + Low Hang Snatch: Work to a heavy load for the complex
2. Clean & Jerk + Hang Clean & Jerk: Work to a heavy load for the complex

METCON
With a Partner, 2 Rounds for time:
80/65 Cal Bike, switch as needed
60 1-arm KB Thruster 70/53
40 Ring Dips