BLACK FRIDAY DEAL! On-Ramp Gift Certificates for Friends and Family, $95 value for ONLY $20!! Give the gift of fitness this holiday season. Limited quantity available. Can only be used by new members! ONLY AVAILABLE UNTIL MONDAY! WCCF Holiday Party and Potluck – Friday, December 12th, 6:00pm RSVP here: https://www.facebook.com/events/366602326835239/ WORKOUT OF THE DAY Fitness 1.
-> Continue reading Monday WOD – 120114
BLACK FRIDAY DEAL! On-Ramp Gift Certificates for Friends and Family, $95 value for ONLY $20!! Give the gift of fitness this holiday season. Limited quantity available. Can only be used by new members! ONLY AVAILABLE UNTIL MONDAY! Thanksgiving Schedule Update! Fri Nov. 28th – 5:15am, 6am class and 7am Open Gym Canceled! All other classes
-> Continue reading Saturday WOD – 112914
BLACK FRIDAY DEAL! On-Ramp Gift Certificates for Friends and Family, $95 value for ONLY $20!! Give the gift of fitness this holiday season. Limited quantity available. Can only be used by new members! Only available Friday and Saturday! Thanksgiving Schedule Update! Weds Nov. 26th – 6:30pm class canceled! All other classes as regularly scheduled! Thurs
-> Continue reading Wednesday WOD – 112614
Announcing our BLACK FRIDAY DEAL! On-Ramp Gift Certificates for Friends and Family, $95 value for ONLY $20!! Give the gift of fitness this holiday season. Limited quantity available. Can only be used by new members! Only available Friday and Saturday! Thanksgiving Schedule Update! Weds Nov. 26th – 6:30pm class canceled! All other classes as regularly
-> Continue reading Tuesday WOD – 112514
Announcing our BLACK FRIDAY DEAL! On-Ramp Gift Certificates for Friends and Family, $95 value for ONLY $20!! Give the gift of fitness this holiday season. Limited quantity available. Can only be used by new members! Only available Friday and Saturday! Thanksgiving Schedule Update! Weds Nov. 26th – 6:30pm class canceled! All other classes as regularly
-> Continue reading Monday WOD – 112414
Thanksgiving Schedule Update! Weds Nov. 26th – 6:30pm class canceled! All other classes as regularly scheduled! Thurs Nov. 27th – CLOSED! Happy Thanksgiving! Fri Nov. 28th – 5:15am, 6am class and 7am Open Gym Canceled! All other classes as regularly scheduled! Our Class Schedule Calendar is up to date. WCCF Holiday Party and Potluck –
-> Continue reading Saturday WOD – 112214
Thanksgiving Schedule Update! Weds Nov. 26th – 6:30pm class canceled! All other classes as regularly scheduled! Thurs Nov. 27th – CLOSED! Happy Thanksgiving! Fri Nov. 28th – 5:15am, 6am class and 7am Open Gym Canceled! All other classes as regularly scheduled! Our Class Schedule Calendar is up to date. WCCF Holiday Party and Potluck –
-> Continue reading Friday WOD – 112114
WORKOUT OF THE DAY Fitness 1. Strict Press: 5×5, heavier than last week 2. For Time: 100 Double Unders 21 Ring Dips 21 V-Ups 75 Double Unders 15 Ring Dips 15 V-Ups 50 Double Unders 9 Rings Dips 9 V-Ups Performance 1. Strict Press: 5×5, heavier than last week 2a. 3×5 Penday Row, AHAP –
-> Continue reading Wednesday WOD – 111914
WORKOUT OF THE DAY Fitness 1. Back Squat: Build to a heavy triple 2. For time 1,000m Row followed by 6 RFT of: 9 Front Squats, 155/105 9 C2B 9 KBS, 2-pood/1.5-pood Performance 1. Snatch: 4×3 TnG, work to a max. Then, ME UB set @ 75% of the 3rm 2. Back Squat: 1×1 @95%,
-> Continue reading Tuesday WOD – 111814
Next On-Ramp Our next On-Ramp is starting up TONIGHT, November 17th at 6:30pm! Tell your friends and family that NOW is the time to get in shape, not after the holidays! Send them here to sign up: https://whaling-city-crossfit.theboxhq.com/events/wccfs-november-2014-on-ramp WORKOUT OF THE DAY Fitness 1. 4×3 power clean and push jerk, touch and go, work to
-> Continue reading Monday WOD – 111714