Eric
Gifts to Give
Gifts to Give is providing Clothing as Gifts to 125 Families in the area this holiday season and they are in desperate need for donations. They are currently in need of clothing for all ages from 2T up to 18, including mittens and winter jackets. To see a full list of what they need: visit here. We will have a donation bin in the gym for the next couple weeks.
Whaling City CrossFit’s Annual Holiday Party!
Please RSVP as soon as possible if you can make it so we know how many to expect. RSVP here. Also, we have started signups for the Potluck on the FB Event Page. Please let us know what dish you are planning to bring!
Current Offers
Member Referral Program – Save 50% when your Referral Signs-up for a Membership!
Pre-Pay 2016 – Save 10% by Paying for 6 or 12 months by 12/31!
Save 15% Off All Personal Training Packages – Now Through 12/24!
WORKOUT OF THE DAY
Fitness
1. Deadlift: Heavy set of 5. Add 10# to last week.
2. Pull-up Capacity
7×8 Kipping Pull-ups – rest 60s between
OR 6×7 Kip Swings & 3xME Strict Pull-ups
3. AMRAP 3
3 Power cleans 155/105
6 Burpees
Rest 3 minutes
AMRAP 3
3 Power cleans 155/105
6 Burpees
Performance
WEIGHTLIFTING:
1. Push Press + Push Jerk + Split Jerk – Every 2:00 for 6 sets
CLASS:
1. Overhead carries: 3x200ft – rest 2:00
2. C2B Pull-up Capacity
7×8 Kipping/Butterfly C2B Pull-ups – rest 60s between
3. AMRAP 3
3 Power cleans 175/115
6 Burpees
Rest 3 minutes
AMRAP 3
3 Power cleans 175/115
6 Burpees
SKILLS:
1. Kipping Muscle Ups
Beginner: 7×5 Arch to Hollow Ring Swings
Advanced: OTMx6 – 2-5 Perfect Muscle Ups (More total reps than last week)
2. Weakness Training
Work on a weakness that will show up in the Open.