11.28.2013

BLACK FRIDAY 11.29.13


The Thanksgiving Day WOD crew

We are open for OPEN GYM ONLY today
8 AM to 12 PM
SALE!
Starting TODAY
ALL gift certificates are 50% off!
Certificates for 1 month of Unlimited CrossFit now only $50.
Certificates for 10-session punch cards now only $45.
Can you say "Stocking Stuffer"?
Offer valid only on gift certificate purchases.
Available for purchase in the gym only.
Sale ends Dec. 31, 2013.

Pre-Order your 2014 WCFM Wall Calendar by Sun., Dec. 15th.
Relive the magic of WCFM each month of 2014!

  Choose-a-WOD
#1
13.1
17 min AMRAP
40 burpees
30 snatches (75/45)
30 burpees 
30 snatch (135/75)
20 burpees
30 snatch (165/95)
10 burpees
30 snatch (205/125)
--
#2
13.2
10 min AMRAP
5 shoulder to overhead (115/75)
10 deadlift (115/75)
15 box jump (24"/20")
--
#3
13.3
12 min AMRAP
150 wall balls (20/14)
90 DUs
Max muscle ups 
--
#4
13.4
7 min AMRAP
3-6-9-12...
Clean & jerk (135/95)
Toes to bar
--
#5
13.5
4 min
15 Thruster (100/65)
15 chest to bar pullups
*if you complete these reps you get another 4 min

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