Wednesday WOD – 070115

On-Ramp & Bring Your Friends & Family
Our next On-Ramp is going to start on July 13th. Leading up to it, we are having another Bring Your Friends and Family Day on Thursday, July 9th (ANY CLASS!).

We are going to offer a promotion unlike any we’ve done before. As our Members, you guys can offer a 50% off registration code to any of your Friends and Family who are interested in trying us out. Please DO NOT publicly post this on Facebook. You can give this code out privately to someone you are talking to about signing up. The code is Posted in our FB Group and at the Gym.

All they have to do is enter that code when they sign up here:

https://whaling-city-crossfit.theboxhq.com/events/wccfs-on-ramp-program

4th of July Schedule
Friday, July 3rd – 8am and 9am HERO WOD
Saturday, July 4th – CLOSED!
Sunday, July 5th – Strength Class @10am

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!

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. Bottom of Squat Hold – Accumulate 2 Mins @60% of 1RM – Make sure to keep an ACTIVE position!

2. Back Squat – 4×3@82.5% then ME-1@82.5%

3. Bulgarian Split Squats – 3×10 each leg, AHAP

Performance
1. Bottom of Squat Hold – Accumulate 2 Mins @60% of 1RM – Make sure to keep an ACTIVE position!

2. Back Squat – 4×3@82.5% then ME-1@82.5%

3. Bulgarian Split Squats – 3×10 each leg, AHAP

EXTRA
4. RDL – 4×12, AHAP

5. Recovery Row – 20:00, HR between 120-150