Saturday WOD – 082518

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
PARTNER WOD FOR TIME:
800m Run
20 Rope Pulls / 10 Rope Climbs
80 DB Snatches 35/20, 50/35
1000m Row
12 Rope Pulls / 6 Rope Climbs
40 DB Snatch 35/20, 50/35
400m Run

Fitness
PARTNER WOD FOR TIME:
800m Run
10 Rope Climbs
80 DB Snatches 50/35
1000m Row
6 Rope Climbs
40 DB Snatch 50/35
400m Run

Performance
PARTNER WOD FOR TIME:
800m Run
10 Rope Climbs
80 DB Snatches 50/35
1000m Row
6 Rope Climbs
40 DB Snatch 50/35
400m Run

Barbell Club
A. Snatch Doubles: 5×2 @ 5-10# HTLW across
B. Clean & Jerk: 4×2 @ 5-10# HTLW across