Friday WOD – 080213

Christine, Kacie, and Laura on the Medball Run

Christine, Kacie, and Laura on the Medball Run

31Heroes
Saturday, August 3rd at 9am! If you want to donate, (which includes getting a t-shirt) you can do so here: http://www.31heroes.com/location/?gym=M8i51e

August On-Ramp!
Sign up NOW 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
Not to late to Sign up! 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
For Time:
Run 800m

-then-

3 rounds of:

25 HR Push-Ups
25 Jumping Squats 45#
25 KBS 24/16kg

-then-

Run 800m