Thursday WOD – 012816



6am Canceled!

Social Media Contest
Starting Feb 1st, every time you check-in to Whaling City CrossFit on Facebook, you will be entered in a drawing to win a FREE Month’s Membership! When you come to the gym, simply check-in to WCCF on Facebook and include the hashtag: #whalingcitycrossfitfam

WCCF 2016 Intramural Open!
With the Open starting in just 4 WEEKS, we wanted to have some “clinics” to work on improving some of our skills on movements that are typically seen in the Open. Over the next 4 Saturdays, starting THIS Saturday, the first half of our 9am WOD Class will be focused on a different “Open Skill.” Here’s your chance to acquire or improve on some skills:
-Jan 30th – Double Unders
-Feb 6th – Toes to Bar
-Feb 13th – Kipping HSPU
-Feb 20th – Muscle Ups

We encourage you to sign up for the CF Open: games.crossfit.com. This allows you to submit your weekly scores online and see how you stack up. Signing up on the Games site is not required to participate in the WCCF Intramural Open.

Goal Setting for 2016
Go here for details. If you are still interested in a Goal Setting Meeting with one of our Coaches, we’d be happy to schedule a time with you!

Member Referral Program – Save 50% when your Referral Signs-up for a Membership! This offer is only good until January 31st!!! Don’t miss you chance to get your friends and family hooked on CrossFit AND save money at the same time!


1. Every 2:00 for 4 sets:
8 Overhead Squats – across

2. 5 Rounds for time:
20 Wallballs 20/14
20 Pushups (Rx+: 12 Ring Dips)

1. Active Recovery: 30-60 minutes of Bike, Swim or Row. If you row, get up and walk every few minutes.

2. Mobility and Self Care: Upper Body: Focus on your shoulders, neck, traps, and lats. Lower Body: Low back, groin, and hamstrings.