Friday WOD – 083118

Weightlifting 101 Starts Thursday October 4th, 5:30pm!

WEIGHTLIFTING 101
Weightlifting 101 Starts Thursday October 4th, 5:30pm! This will be an 8-week session. Cost is Free to WCCF Members and $120 to non-members. This session will be capped at 12 people. Starting with the fundamentals and mobility requirements, we will begin to master the positions and movements of the Snatch and Clean & Jerk. Register here.

WOD BLOG UPDATE
Starting next week, our nightly WOD post will be moving to this URL: https://whaling-city-crossfit.triib.com/blog/
And you will only be able to view the workout on there if you are an active WCCF member and logged in to your Triib account. (The workout can also be viewed in the Triib app on your phone.)
This blog will still be used to publish periodic posts on various fitness and nutrition topics.

LABOR DAY WEEKEND SCHEDULE
Saturday, Sept. 1st – Regular Saturday Schedule
Sunday, Sept. 2nd – CLOSED
Monday, Sept. 3rd – 8:30 and 9:30am Classes ONLY!

WCCF PARTNER THROWDOWN SERIES AND MEMBER APPRECIATION DAY 2018!
What Ya’ll Need to Do:
1. Get a Partner
2. Each of you sign up here
3. Message Me your Team Name
4. Save the Date for our Member Appreciation Day: Sunday, October 7th
5. Watch for CrossFit to Release Workouts on 9/19 and 9/26
6. Come to class together to complete workouts

NEW MEMBER BENEFIT:
Every Member can register for a FREE Assessment and one FREE Personal Training Session!

We decided to offer this because a lot of you have movements that you are struggling with which causes frustration and we see this. You are still scaling this or that or you have a movement that causes pain and we want to solve these problems for you.

The assessment will allow us to see opportunities for improvement and to determine if this is a problem you can solve in class or if you need some one on one attention.

If you’re not getting the results you want in class, let’s work one on one to change that!

Go to my Calendly page to book your FREE Assessment! https://calendly.com/ejhedblom

REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/

WORKOUT OF THE DAY

Wellness
A1. Back Squat @30X0: Build to a moderate set of 5
A2. SA DB Press @20X0: 10RM Retest

B. 2000m Row for time.

Fitness
A1. Back Squat @30X0: Build to a moderate set of 5
A2. SA DB Press @20X0: 10RM Retest

B. 2000m Row for time.

Performance
PERF-A. Push Jerk: 8×1 @5# HTLW.

A1. Back Squat @30X0: Build to a moderate set of 5
A2. SA DB Press @20X0: 10RM Retest

B. 2000m Row for time.

C1. Farmer’s Carry: 100’ Max
C2. Standing Pallof Press: 4×10 each side