Wednesday WOD – 071713



New WCCF Apparel!Reserve your size/quantity by Wednesday at 3pm!
Dark Grey Women’s Tanks: http://www.customink.com/signup/3lr41620
Neon Blue Men’s Tanks: http://www.customink.com/signup/3lr66c3d

Last year, several of you participated in the 31Heroes WOD with us. We have decided we are going to host the WOD again on Saturday, August 3rd at 9am! All are welcome and donations are not required. However, if you are interested in donating (which includes getting a t-shirt) you can do so here: http://www.31heroes.com/location/?gym=M8i51e

Our Second ON-RAMP PROGRAM has begun! It is not too late to get started! The program 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 to the next class, Thursday at 5:30! 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!

1. Handstand Practice
Wherever you are in your handstand development, spend some real effort improving. Either headstands, handstands, HSPU, kipping HSPU, Handstand walking, etc.

2. Run: 5X400m – rest 2:1
25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.