Saturday Hero WOD – 092113

Wall Climbs

October On-Ramp Program
Announcing sign-ups for 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
Don’t forget to have your pre-challenge measurements taken at the gym!


30 rounds for time of:
5 Wall ball shots, 20/14 pound ball
3 Handstand push-ups
225/155 pound Power clean, 1 rep

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.