Friday WOD – 071814

Kelsea

Kelsea

Show Your WCCF Love!
A number of you have done this already, but if you have not, could you go on Facebook and Rate/Review WCCF? The FB page is sometimes the only thing a potential member looks at before picking a gym, so please let the world know how awesome WCCF is and why you love it here! (5-stars oughta do it!)

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 9:15am!
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

WORKOUT OF THE DAY

Fitness
1. Back Squat: 1×5@75%, 1×3@85%, 1xME@95%

2. “Satan’s Whiskers”  – last performed 10/22/13.
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/115
10 Burpees

3. Pul-up Development Week 3 Day 2

Performance
1. Back Squat: 1×5@75%, 1×3@85%, 1xME@95%

2. “Satan’s Whiskers” – last performed 10/22/13.
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/115
10 Burpees

If you posted your results on FB last time, they are here.

3. C2B Development Week 3 Day 2

4. HSPU Development Week 3 Day 2

5. GHR: 3×15