Callie
New WCCF Apparel! Reserve your size/quantity by Wednesday!
Dark Grey Women’s Tanks: http://www.customink.com/signup/3lr41620
Neon Blue Men’s Tanks: http://www.customink.com/signup/3lr66c3d
ANOTHER On-Ramp!
Due to overwhelming demand, we are adding a second ON-RAMP PROGRAM! It is starting Tuesday, July 16th and will run for 4 weeks as follows:
Tues – 4:30pm
Thurs – 5:30pm
Fri – 5:30pm
Email tess@whalingcitycrossfit.com to sign-up or just show up on Tuesday at 4:30! No prior experience needed! This program will introduce you to CrossFit and how to move safely and functionally.
$110 for the 4 weeks!
Summer Schedule Update:
The Friday 6:30pm class is canceled until further notice. We are adding a Friday 4:30pm class in its place on a trial basis.
4:30pm classes now offered on Tuesday, Thursday, and Friday!
WORKOUT OF THE DAY
1. Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.
2. Complete 2 cycles of…
4 round Tabata of:
Row for Calories
*Rest 1 minute.
4 round Tabata of:
Burpees
*Rest 1 minute.
Notes: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of the Row, then 4 Tabata rounds of Burpees. Repeat this cycle twice.