Dave
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.
WORKOUT OF THE DAY
Fitness
1. Handstand Practice
2. AMRAP 8 – Conversational Pace
10 OHS 95/65
10 C2B Pull-ups
Rest 1:00
AMRAP 5 – All out effort
10 OHS 115/80
10 C2B Pull-ups
Performance
WEIGHTLIFTING:
1. Split Jerk – 3 TnG Reps Every 1:30 for 5 Sets
CLASS:
1. 3×1:00 ME HS Walk – Rest 2:00
2. AMRAP 8 – Conversational Pace
10 OHS 95/65
10 C2B Pull-ups
Rest 1:00
AMRAP 5 – All out effort
10 OHS 115/80
10 C2B Pull-ups
CARDIO
1. 20:00 AAB @ 65-70% Max HR