Thursday WOD – 011118

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

2. 5 Rounds:
0:30 Ski Erg
0:30 Side Plank Left
0:30 Side Plank Right
0:30 Push-up / Pike Pushup / sHSPU
1:00 Rest

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

2. 5 Rounds:
0:30 Ski Erg
0:30 Side Plank Left
0:30 Side Plank Right
0:30 Pike Pushup / sHSPU
1:00 Rest