6TH ANNUAL EASTOVER FARM KIDS CAMP!
Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/
INTRAMURAL OPEN
LET US KNOW IF YOU WANT TO PARTICIPATE AND HAVE NOT BEEN RECRUITED TO A TEAM!!
3rd Annual Intramural Open at WCCF! This 6 week event coincides with the worldwide CrossFit Games Open each year. Everyone splits up into Teams and we all throwdown every Friday for 5 weeks on whatever Open Workout is announced on Thursday night at 8pm!
REGISTER IN OUR TRIIB CHALLENGE: https://whaling-city-crossfit.triib.com/events/challenges/359/
VOLUNTEER TO JUDGE: https://docs.google.com/spreadsheets/d/18wYWTi8fEjV90i3YFhb0ifsXVy1VOC0H9t_10THq4Fo/edit?usp=sharing
HEAT SIGNUPS FOR WEEK 1: https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing
FULL DETAILS: http://whalingcitycrossfit.com/2018/01/2018-intramural-open/
WORKOUT OF THE DAY
Wellness
1a. Deadlift @20X0: 4×10
1b. SA DB floor press @20X1: 4×10
2. 4 Rounds NOT for time:
10 Suitcase Deadlift /side
0:30 Weighted Forearm Plank
10 SADBHP
Fitness
1a. Deadlift @20X0: 4×10
1b. SA DB floor press @20X1: 4×10
2. 4 Rounds NOT for time:
10 Suitase Deadlift /side
0:30 Weighted Forearm Plank
10 SADBHP
Performance
WL
Power Snatch: 5×2
STRENGTH
1a. Deadlift @20X0: 4×10
1b. SA DB floor press @20X1: 4×10
ACCESSORY 1
4 Rounds NOT for time:
10 Suitase Deadlift /side
0:30 Weighted Forearm Plank
10 SADBHP
ACCESSORY 2
3 Rounds NOT for time:
15 Back Extensions
15 DB RDL
50′ Suitcase Carry AHAP