Saturday WOD – 051615

PurePharma M3 Now Available at WCCF!

PurePharma M3 Now Available at WCCF!

Specialty Classes: Pre-registration Requirement
Remember to pre-register for Specialty Classes!

Nutrition Coaching
Don’t forget: For a limited time, our current Members can get a Free Food Journal Review! Get some feedback on your diet and learn fixes you can implement to immediately improve your health and nutrition!

Memorial Day Murph and Cookout – Monday, May 25th
As always, we will be tackling the Hero WOD “Murph” on Memorial Day in honor of all those who made the ultimate sacrifice for our freedom. We will meet at WCCF at 8am (signups for heats will come as we get closer) for the workout. If you are going to participate in Murph, please register here.

Afterwards, go home, shower, and then head to our house for a Memorial Day Cookout at 12pm! (This is a daytime party, kids. Tess and I have a child now; we’re old) May also marks 3 years in business for Whaling City CrossFit, so this Cookout is also going to serve as our Anniversary Party and Thank You to all of our loyal members and friends who have supported us and continue to support us in this exercise venture!

3rd Annual Lil’ Beasts Summer Health and Fitness Camp – July 13th-17th
Announcing our 3rd Annual Kids’ Summer Camp! Takes place on Eastover Farm in Rochester, MA from 9am-12pm. Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun! Registration now Open!

WORKOUT OF THE DAY

Fitness
AMRAP 20
50 Burpees over partner holding plank
50 T2B while partner hangs from the bar
50 Push Jerk 135/95# while partner holds kettlebell

Performance
1. Low Hang Clean w/ pause below the knee – 2RM

2. Jerk – 5×2 TNG, AHAP

3. AMRAP 20
50 Burpees over partner holding plank
50 T2B while partner hangs from the bar
50 Push Jerk 135/95# while partner holds kettlebell