Monday is our first annual “Bring a Friend Day”. We’re going to program a beginner friendly workout, maybe something like Triple Fran with triple the weight, and then we’d love it if you’d bring a friend. Here’s a quick Q & A:
How do you know what kind of friend to bring? In general we prefer hardworking people who rarely whine. You can bring whiners if you want, their WOD is 500 burpees for time outside.
What if I all my friends already CrossFit? Then you won’t be eating free ‘Q next week.
What if my friends are scared to try CrossFit? This is common. You could tell them about how every starts off with a month of personal training followed by CrossFit Unloaded or share your journey with them. Most people were a little intimidated on their first day.
What if all my friends are lame? Then it’s time to make some new friends. I suggest avoiding Craigslist and just making friends with some of the awesome people you train with every day at WCF.
Do they have to come at the same time I do? Nope, it’s encouraged but not required.
What do I get for bringing a friend? A $10 gift card to our favorite place to eat in Davis County, Holy Smokes BBQ.
What if they sign up? You get a $25 gift card just in time for our new long-sleeve t-shirt hoodies.
14/Jan/2014 Wednesday WOD
Strength: 10 min. to build to heaviest Front Squat possible then 10 min. to build to heaviest Squat Clean possible.
Condition: 20 min. amrap
Walking Lunge x 60
KB swing x 40 (russian 53/35)
Row 20 cal/ 15 for women
GHD Weighted Hip Ext. 4×15
Rest Shoulders, Epsom salt bath, 15 min. mobility, sleep 8 hours, lots of water. (just an emphasis on midweek recovery)
Wednesday CrossFit Unloaded
Strength: Deadlift 5-5-5-5-5 with 2 high box jumps after each set
WOD: “DB Fran”
Gold: Pullups Silver: Ring Rows Bronze: Jumping pullups