Wednesday WOD – 071614

Rosie

Rosie

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
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

WORKOUT OF THE DAY

Fitness
1. 1RM Hang Snatch

2. EMOM x 14
Even Min: 2 Hang Snatch @ 80-85% of #1
Odd Min: 40 Double Unders

Performance
1. 1RM Hang Snatch

2. EMOM x 14
Odd: 2 Hang Snatch @ 80-85% of #1
Even: 50 Double Unders

3. “Mini Boat Race”
3 RFT:
200m Row
200m Run
2 minute rest between rounds

4. HS Walk: 3x 1:00 ME – rest 2:00