Monday WOD – 111813


Nina at the Ghetto Games yesterday, with Amy waiting for a turn to do Thrusters. “Stop hogging all the thrusters, Nina!”

The Ghetto Games
Awesome job today at the Ghetto Games by Derek, Amy, and Nina! And I know I speak for the three of them when I say thanks to everyone who came out and showed their support! Our community impresses me time and time again.

WCCF Holiday Party – Friday, December 6th, 5:30pm
Celebrate the Holiday Season with all of us at WCCF on December 6th! The last class will be at 5:30pm and that will also be the starting time of the party.  Restoration Massage will be at WCCF to give mini sports massages! We will WOD, eat, drink, and be merry! Hope you all can join us! RSVP here: https://www.facebook.com/events/666299740069923/

Whale Logo Xmas

Start writing down your goals! Due 11/20!  If you are interested in getting help/coaching/feedback on your goals, please send them to erik@whalingcitycrossfit.com with the subject line “Goals”.
-3 month, 6 month, and 1 year goals.
-Try to choose 3 goals for each time period.
-List 3 reasons WHY you have this goal.
-List 3 WAYS you will help reach this goal.
-Make your goals REALISTIC.

10-8-6-4-2 Squat Snatches (115, 80#)
50 Double Unders after each set of snatches