Thursday WOD – 022516

Friday Night Lights

One more sleep!

6am Canceled!

Social Media Contest
We will be running this contest through the Open. Each check-in earns you an entry in a drawing to win a FREE Month’s Membership! When you come to the gym, check-in to WCCF on Facebook, say something AWESOME, and include the hashtag: #whalingcitycrossfitfam

WCCF 2016 Intramural Open!
Here’s our Post with full details of the Intramural Open! We will be performing the first workout on Friday in ALL classes. If possible try and make our Friday Night Lights event at 5:30pm!

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.


1. The Rope Climb
Learn and Practice The S Wrap, J Hook, Legless, or L-sit style of Rope Climb.

2. AMRAP 11
1 Rope Climb, 15′
10 Step Ups 24,20″, 40/25#

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, traps, and lats. Lower Body: Low back, glutes, and quads.