WCCF’s On-Ramp Program We are launching our first ever On-Ramp Program! This program is designed to give beginners an introduction to CrossFit, from the theory behind the program, to the technique of the movements, and the importance of nutrition. Over the course of 4 weeks, athletes will learn all the skills and knowledge necessary to
-> Continue reading Monday WOD – 070113
Bring a Friend to CrossFit!! Come try CrossFit for FREE at WCCF at 9:15am and find out why we have the best community on the SouthCoast! WCCF’s On-Ramp Program We are launching our first ever On-Ramp Program! This program is designed to give beginners an introduction to CrossFit, from the theory behind the program, to
-> Continue reading Saturday WOD – 062913
“Hope for Cures” July 6th. Last day to register is Saturday! There are only 13 people signed up. UNACCEPTABLE. Register here: https://whaling-city-crossfit.theboxhq.com/events/wccfs-hope-for-cures-fundraiser-wod. If you can’t participate, donate here: https://hope.crossfit.com/sponsor?id=U30667&hope=cures 4th of July Week Schedule Update: Mon, Tue, Wed – Regular Class Schedule Thur Jul 4th – 8:30 and 9:30am only! Fri Jul 5th – 8:30
-> Continue reading Friday WOD – 062813
Upcoming Events: “Hope for Cures” July 6th. Register here: https://whaling-city-crossfit.theboxhq.com/events/wccfs-hope-for-cures-fundraiser-wod. If you can’t participate, donate here: https://hope.crossfit.com/sponsor?id=U30667&hope=cures WCCF’s Lil’ Beasts Summer Health and Fitness Camp, Aug 5th-9th. Register here: https://whaling-city-crossfit.theboxhq.com/events/whaling-city-crossfits-lil-beasts-summer-health-and-fitness-camp WORKOUT OF THE DAY 1. OHS 3-2-2-1-1-1-1, rest 90 seconds 2. EMOM 10: 5 Bar Facing Burpees 1 Power Snatch + 3 OHS
Upcoming Events: “Hope for Cures” July 6th. Register here: https://whaling-city-crossfit.theboxhq.com/events/wccfs-hope-for-cures-fundraiser-wod. If you can’t participate, donate here: https://hope.crossfit.com/sponsor?id=U30667&hope=cures WCCF’s Lil’ Beasts Summer Health and Fitness Camp, Aug 5th-9th. Register here: https://whaling-city-crossfit.theboxhq.com/events/whaling-city-crossfits-lil-beasts-summer-health-and-fitness-camp WORKOUT OF THE DAY Choose one… Row: 3X1000m – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from
-> Continue reading Wednesday WOD – 062613
Our NEW 4:30pm class starts TODAY! Now being held on Tuesdays and Thursdays! Upcoming Events: “Hope for Cures” July 6th. Register here: https://whaling-city-crossfit.theboxhq.com/events/wccfs-hope-for-cures-fundraiser-wod. If you can’t participate, donate here: https://hope.crossfit.com/sponsor?id=U30667&hope=cures WCCF’s Lil’ Beasts Summer Health and Fitness Camp, Aug 5th-9th. Register here: https://whaling-city-crossfit.theboxhq.com/events/whaling-city-crossfits-lil-beasts-summer-health-and-fitness-camp WORKOUT OF THE DAY Run 200m 9 Muscle-Ups 9 Power Snatches
-> Continue reading Tuesday WOD – 062513
Upcoming Events: “Hope for Cures” July 6th. Register here: https://whaling-city-crossfit.theboxhq.com/events/wccfs-hope-for-cures-fundraiser-wod. If you can’t participate, donate here: https://hope.crossfit.com/sponsor?id=U30667&hope=cures WCCF’s Lil’ Beasts Summer Health and Fitness Camp, Aug 5th-9th. Register here: https://whaling-city-crossfit.theboxhq.com/events/whaling-city-crossfits-lil-beasts-summer-health-and-fitness-camp WORKOUT OF THE DAY For time: 5 Rope Climbs 15′ 10 Wall Balls 20/14# 4 Rope Climbs 15′ 15 Wall Balls 20/14# 3 Rope
-> Continue reading Monday WOD – 062413
Upcoming Events: “Hope for Cures” July 6th. Register here: https://whaling-city-crossfit.theboxhq.com/events/wccfs-hope-for-cures-fundraiser-wod. If you can’t participate, donate here: https://hope.crossfit.com/sponsor?id=U30667&hope=cures WCCF’s Lil’ Beasts Summer Health and Fitness Camp, Aug 5th-9th. Register here: https://whaling-city-crossfit.theboxhq.com/events/whaling-city-crossfits-lil-beasts-summer-health-and-fitness-camp WORKOUT OF THE DAY WOD 1 & 2 – beginning @ 00:00: 50 Burpees AFAP *with the remainder of the 10 minutes… Establish a
-> Continue reading Saturday WOD – 062213
SCHEDULE UPDATE: There will be NO Open Gym this Sunday as all your wonderful coaches will be at the competition at CrossFit Dartmouth. Come cheer us on! ALSO, starting next week we are ADDING a 4:30pm class on Tuesday and Thursday! Rest, Recover, Rebuild. Saw a tweet from Whole9life this morning that I wanted to
-> Continue reading Friday WOD – 062113
Have you signed up for “Hope for Cures” yet?!! I know the answer: No, you haven’t! If you are going to be WODing with us on July 6th, you MUST register here: https://whaling-city-crossfit.theboxhq.com/events/wccfs-hope-for-cures-fundraiser-wod. I want to see 15 of you signed up by Friday night or there will be motivational consequences 😉 If not, please
-> Continue reading Thursday WOD – 062013