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Wednesday WOD – 072413


“CrossFit literally makes…better people.” Great profile on CrossFit and interview with founder Greg Glassman. Right in time for The CrossFit Games, which are underway! Catch all the action on games.crossfit.com and/or espn3.com.

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
1. Every 30 seconds for 5 minutes (11 total reps):
1 Power Clean @ 80% (of max Clean any style)

2. Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees