Wednesday WOD – 013118

Last Year’s Intramural Open!

INTRAMURAL OPEN
OPEN RECRUITMENT HAS STARTED! Our Captains will be trying to sign you guys to their respective teams!
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!

WORKOUT OF THE DAY

Wellness
1. Back Squat @20X0: 4×15

2. 4 rounds for time:
18/12 Calorie Bike Sprint
50’ Walking Lunge
Rest 2:00

Fitness
1. Back Squat @20X0: 4×15

2. 4 rounds for time:
18/12 Calorie Bike Sprint
50’ Walking Lunge
Rest 2:00

Performance
STRENGTH
Back Squat @20X0: 4×15

METCON
4 rounds for time:
18/12 Calorie Bike Sprint
50’ Walking Lunge
Rest 2:00

ACCESSORY
Barbell Hip Thrust: 3×10