Thursday WOD – 033116

Timmy

Timmy

FRIDAY SCHEDULE UPDATE:
With our Bowling event starting at 6pm on Friday, the gym will close at 5:45pm on Friday evening! Friday afternoon we will be running sort of “open gym style” from 3pm – 5:45pm. We have a few more fitness tests to do on Friday, so if you can make it in before bowling, please try to do so.

WCCF 2016 Intramural Open!
Event 6 of our Intramural Open: BOWLING! THIS Friday, April 1st, TIME CHANGE!!! We are starting at 6PM! at Wonder Bowl in New Bedford! We hope all team members can participate! If you are planning to participate you should have given $5 to your Captain or one of our Coaches!

Social Media Contest
LAST WEEK to check-in and earn entries for that FREE Month! #whalingcitycrossfitfam

WORKOUT OF THE DAY

Fitness
1. 3 Rounds NOT timed
0:30 Side Plank – right
8 Strict TTB
0:30 Side Plank – left

2. 4 Rounds for time:
400m Run
15 Burpees

Performance
1, 30-60 Minutes AAB @ Zone 2
(I may start programming your HR work using zones going forward. Here are the zones: http://whalingcitycrossfit.com/wp-content/uploads/2016/03/Training-Zones.png
If you have not found your Max HR, please contact me!)

2. Mobility & Self Care