Connie
WCCF 2016 Intramural Open!
For the Spirit Awards this week, we are awarding 2 points to every person that got their first muscle up during 16.3. So a total of 14 Spirit points were awarded this week! Standings after Week 3:
3rd Place: Snapes with 63 pts
2nd Place: Pretties with 64 pts
1st Place: Bunz + Gunz with 75 pts
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
WORKOUT OF THE DAY
Fitness
1. Pause Front Squat – 5RM
2. AMRAP 10
10 Pistols
10 TTB
10 Burpees
Performance
WEIGHTLIFTING:
1. Split Jerk – 3 TnG Reps Every 1:30 for 5 Sets
CLASS:
1. Pause Front Squat – 5RM
2. AMRAP 10
10 Pistols
10 TTB
10 Burpees
CARDIO
1. 20:00 AAB @ 65-70% Max HR