Wednesday WOD – 052015

Steve

Steve during 1 of Monday’s 120 Wallballs!

MEMORIAL DAY SCHEDULE UPDATE!
Friday, May 22nd – 3pm Open Gym CANCELED! Will be Open at 4:30 for classes.
Saturday, May 23rd – 8am Lite and 9am WOD ONLY! – Barbell Club and 10:15 WOD CANCELED!
Sunday, May 24th – CLOSED!
Monday, May 25th – MURPH at 8am!! Make sure you are signed up by today so we can assign heats and times!

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
We need everyone to register here for Murph by WEDNESDAY so we can finalize numbers for heats!

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
1. 4×10 Arch to Hollow Swings

2. 5 Rounds for time:
5 Bar Muscle Up
10 Front Squat @ 45% of BS Training Max
15 Bar Facing Burpee

Performance
1. 12 Pull-Up Pull-Overs, broken up however you need to break them.

2. 5 Rounds for time:
5 Bar Muscle Up
10 Front Squat @ 45% of BS Training Max
15 Bar Facing Burpee