Wednesday WOD – 111115

Veterans Day

Happy Veterans Day.

Veterans Day Schedule – Wednesday, November 11th
Hope you can all join us on Veterans Day for a Hero WOD in honor of all those who are serving and who have served! We changed our mind based on your feedback: Regular Class Schedule!! We are requiring sign ups for 5:30 and 6:30pm! 3 person minimum!

Whaling City CrossFit’s Annual Holiday Party!
We have decided to hold the event at our house this year to make things more comfortable and intimate. All WCCFers and their families are invited to come celebrate the holidays with us!  This will be a Potluck and BYOB. As we get closer, we’ll start a list of what everyone is bringing to eat.

Please RSVP as soon as possible if you can make it so we know how many to expect. RSVP here.


Fitness & Performance

9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155/105 lb.
50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.