Friday WOD – 071114

American Muscle

‘Merica.

Whaling City CrossFit’s 2nd Annual Lil’ Beasts Summer Health and Fitness Program
There is still time to sign up your Kids! Starts Monday, July 21st! 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! Sign up here!

BRING YOUR FRIENDS AND FAMILY DAY – JULY 19th
Alright, WCCF Community, it’s time again to share your beloved CrossFit with your friends, family, co-workers, neighbors, and perfect strangers!

Bring Your Friends and Family Day is a morning that is OPEN TO THE PUBLIC to come check out Whaling City CrossFit, learn about our fitness program, meet our fantastic coaches and see why COMMUNITY makes the difference in forging fitness!

RSVP here: https://www.facebook.com/events/250579868472857/ (WCCFers, please RSVP also!!)

Once you, or your friends, are hooked, you (they) can sign up for our next On-Ramp Program, which starts on July 21st!

https://whaling-city-crossfit.theboxhq.com/events/wccfs-summer-2014-on-ramp-program

GOALS DUE TODAY
If you have yet to do so, please get your Goals in to your Coach TODAY, and/or schedule a time to review with your Coach.

WORKOUT OF THE DAY

Fitness
1. Back Squat: 1×3@70%, 1×3@80%, 1xME@90%

2. 3 Rounds for time:

Run 400m
8 Power Snatches 115/75#
7 Bar Muscle-Ups

3. Pull-up Development: Week 2, Day 3

Performance
1. Back Squat: 1×3@70%, 1×3@80%, 1xME@90%

2. Front Squats: 3×10 AHAP

3. Metcon
3 Rounds For time:

Run 400m
8 Power Snatches 115/75#
7 Bar Muscle-Ups

4. C2B Development: Week 2, Day 3

5. HSPU Development: Week 2, Day 2