Thursday WOD – 010418

CURRENT BLIZZARD SCHEDULE!
THURSDAY: Open 6am-9:30am. Closed remainder of the day!

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
1. Back Squat @20X0: 7-5-3-7-5-3

2. 4 rounds:
20 DB Lunges 35/20
14 Burpees
Rest 1:00

Fitness
1. Back Squat @20X0: 7-5-3-7-5-3

2. 4 rounds:
20 DB Lunges 50/35
14 Burpees
Rest 1:00

Performance
STRENGTH
Back Squat @20X0: 7-5-3-7-5-3

METCON
4 rounds:
20 DB Lunges 50/35
14 BBJO 24/20”
Rest 1:00

ENGINE
EMOM x 10
10-15 Wallballs 30/20