Thursday WOD – 012518

The Fist Bump

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
1. Power Cleans: EMOM x 10
Min 1-3: 3 Reps
Min 4-6: 2 Reps
Min 7-10: 1 Rep
Building AHAP.

2. 5 Rounds:
1:00 Bike
20 RKBS 53/35
20 Medball Russian Twists 14/10
Rest 1:30

Fitness
1. Power Cleans: EMOM x 10
Min 1-3: 3 Reps
Min 4-6: 2 Reps
Min 7-10: 1 Rep
Building AHAP.

2. 5 Rounds:
1:00 Bike
20 RKBS 70/53
20 Medball Russian Twists 20/14
Rest 1:30