Thursday WOD – 030515

Mark

Mark showing a strong overhead position during Open Workout 15.1A.

Based on current conditions, we are not opening the Gym at 3pm for Open Gym.

CF Lite for this afternoon is CANCELED!
Kids Class is CANCELED! We are trying to follow what all the schools are doing and most have canceled after school activities.  We will be having a make-up class at 4:45 on Friday (tomorrow)!

Ok, we are going to OPEN at 5:30 for Endurance, 5:30 and 6:30 WODs and 6:30 On-Ramp.

NEW PROGRAMS AND CLASSES:

  • SPECIALTY SEMINAR: The Gymnastics Kip – Level 1 – March 7th, 10am. Seminar will run about 90 minutes.
    This will be a the first in a series of seminars for those of you interested in improving your gymnastics skills. The Level 1 Kipping seminar is intended for athletes who do not know how to kip or who are struggling with the kip. The gymnastics kip can be used for pull-ups, toes to bar, knees to elbows, and muscle ups. $15 for Unlimited Members. $25 for all other Members.
    https://whaling-city-crossfit.theboxhq.com/events/wccf-specialty-seminar-the-gymnastics-kip-level-1
  • New Program: CROSSFIT LITE BOOTCAMP!
    Now offering a CrossFit Lite Bootcamp program! Monday and Thursday at 4:30pm and Saturdays at 8am.
    Get all the benefits of hands-on coaching, an amazing community, and intense full-body workouts without the barbell and high-level gymnastics! Tell your friends, family, and coworkers to Email erik@whalingcitycrossfit.com to sign up for their FREE first week!
  • New Class: ENDURANCE! Register for this week!

WORKOUT OF THE DAY

Fitness
1. Push Ups – Re-test Max Unbroken Set

2. EMOM for 5:00 – 5 TnG Power Cleans, climbing

3. 5 rounds for time:
2 Rope Climbs 15′
10 Burpees
20 Wallballs 20/14#

Performance
Active Recovery and Open Prep