Friday WOD – 010314


handstand pushups

Based on the current forecast, we care canceling the morning classes for Friday. Sorry, guys! Stay tuned for further updates.

January Whole30 – Starting 1/6!
Sign-up in the gym! If you’ve never done a Whole30 before, click here and read through ALL of the steps. If you are ready to do another Whole30, click here, and read through ALL of the steps. On Monday, we will be taking measurements and doing a pre-Whole30 test of fitness.

January On-Ramps and Bring a Friend Days
We now have TWO On-Ramps starting in January!
The Evening On-Ramp will start on Monday, January 13th, at 6:30pm. This is after our first Bring a Friend Day on January 11th at 9:15am. So if you have friends who are on the fence about trying CrossFit, bring them on the 11th and we’ll convince them!

We have also added an Morning On-Ramp at 6am on Mon, Tues, and Thurs. This On-Ramp will begin on Monday, January 6th!

Don’t forget, we are having a second Bring a Friend Day on January 25th at 9:15am!

Evening On-Ramp Sign uphttps://whaling-city-crossfit.theboxhq.com/events/wccfs-january-on-ramp-proram

Morning On-Ramp Sign uphttps://whaling-city-crossfit.theboxhq.com/events/wccfs-january-morning-on-ramp-program

Open Workout 11.3

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 110lb)
Jerk (165lb / 110lb)