Thursday WOD – 010214


Throwing weights around at the Antigravity Center.

January Whole30 – Starting 1/6!
Sign-up in the gym! Never heard of the Whole30? Not sure of how the program works? They just launched a brand new website with all the info re-organized. 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.

But just to give everyone a little insight/reminder, the Whole30 Program is a 30 day “change your life” challenge.  You cut out all the things that are not healthy from your diet for 30 days and let the results speak for themselves.  Depending on your current nutrition and health, the results you get may be more or less dramatic than others.  But I know one thing for sure: Eating optimally improves all other aspects of your life.  The Foundation is Nutrition.

As a community, we are going to assess ourselves pre-challenge, complete the Whole30, and then re-assess ourselves, both physically and mentally. Let’s jump-start 2014 by raising our health and wellness to new heights!

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

7 rounds of:

30 sec. ME Row for Calories
30 sec. Rest
30 sec. ME Rope Climbs 15′
30 sec. Rest
30 sec. ME HSPU
30 sec. Rest

Score is equal to total reps.