Monday WOD – 092313


Mrs. Arruda and Mrs. Hedblom

October On-Ramp Program
Tell your friends about our next four week On-Ramp Program, which is designed to teach new athletes about CrossFit, about our gym, how to move safely and efficiently, proper nutrition, and gear you up for participating in our regular classes. It’s taught in a small group setting with one or more of our Coaches and all attendees are new to CrossFit. Our next On-Ramp begins on September 30th; go here to sign up: https://whaling-city-crossfit.theboxhq.com/events/wccfs-october-on-ramp-program

Whole30 Challenge – Day 1
Don’t forget to have your pre-challenge measurements taken at the gym! The measurements are not required; these are for your own benefit.  It’s all about how the Whol30 makes you feel, mentally, physically, how your clothes fit, etc.  The winner of the challenge will be decided based on essay submissions! Haven’t read the details or rules yet? Head here: http://whole9life.com/2013/08/the-whole30-program/

“Hulk Hogan”
Every 2 minutes for 20 minutes:
3 Muscle Ups
5 Power Cleans (185, 135#)
7 Burpees

Record your times for each round and post fastest and slowest times.