This Saturday, a bunch of us are either competing or volunteering at Ocean State CrossFit’s Couples Therapy competition. As a result, we are canceling Barbell Club and the 10:15am class this Saturday. The only class will be our 9:15 WOD. We would love as much support as possible at the competition!
Sign-up now for our 1st ever WCCF Partner Throwdown, Oct 4th!
$35 per team and all the money we earn from the throwdown is going towards throwing a kick-ass cookout and party for all of you immediately afterwards. All taking place at Eastover Farm in Rochester, MA. This is going to be an awesome event!
WCCFers SHARE THE LOVE!
Our next On-Ramp begins on SEPT 8TH at 6:30pm!!! Please help us fill it up with your friends and family!! They can sign up for FREE here (No obligation; they can pay after the first class once they are hooked!): https://whaling-city-crossfit.theboxhq.com/events/wccfs-september-on-ramp-program_
WORKOUT OF THE DAY
1. Back Squat: 1RM
9 Power Cleans 155/115#
7 Power Cleans 155/115#
5 Power Cleans 155/115#
1. 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@95%, 1X1@90%
2. Jerk from blocks: 3RM – 3X1@95%, 3X1@90%
3. Back Squat: 1RM
9 Power Cleans 225/155#
7 Power Cleans 225/155#
5 Power Cleans 225/155#