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Thursday WOD – 072513

Cara

Cara

31Heroes
We are hosting this WOD again on Saturday, August 3rd at 9am! All are welcome and donations are not required. However, if you are interested in donating (which includes getting a t-shirt) you can do so here: http://www.31heroes.com/location/?gym=M8i51e

August On-Ramp!
We are already starting sign-ups for our next On-Ramp, slated to begin Monday, August 5th at 6:30pm! This program will introduce you to CrossFit and how to move safely and functionally. $110 for the 4 weeks! 3 classes per week, Mon, Tues, Thur at 6:30pm!

Go here and Click “Register” to sign-up! https://whaling-city-crossfit.theboxhq.com/events/wccfs-august-on-ramp-program

Whaling City CrossFit’s Lil’ Beasts Summer Health and Fitness Program
August 5th through 9th
9am – 12pm
$159, includes snack daily

Whaling City CrossFit Kids empowers children and young adults to develop body control, teach basic nutrition concepts and form a foundation for healthy habits both physically and mentally.

Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun!

Located at Beautiful, historic Eastover Farm in Rochester!

Go here and Click “Register” to sign-up! https://whaling-city-crossfit.theboxhq.com/events/whaling-city-crossfits-lil-beasts-summer-health-and-fitness-camp

WORKOUT OF THE DAY
Buy In: 500m Row
AMRAP 10:
10 Push Press (95/65)
10 Pistols
Cash Out: Run 400m

Post rounds completed, row time and run time.