Wednesday WOD – 010814

6am On-Ramp

Welcome the 6am On-Rampers to our WCCF Community!

January Whole30 – Day 3!
Have you checked out the Whole30 Timeline to get an idea of how the 30 days will go? This will also give you some reassurance that the suck will pass.

January On-Ramps and Bring a Friend Days
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!

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

1. Power Clean
Build to a heavy double

2. Metcon
Row For Calories
Power Clean, 135/95