Memorial Day Murph and Cookout!
Saturday, May 28th, we will be keeping up with tradition by performing the Hero WOD “Murph” starting at 8am at the gym. Afterwards, you are all invited back to our house for a Cookout starting at 3pm! RSVP here for our Cookout.
Registration for our High School Strength & Conditioning Summer Program: http://whalingcitycrossfit.com/high-school-sc/
WORKOUT OF THE DAY
1. Tempo Pull-up (2 Sec Pause above bar, 3 sec descent): 7×3 (weighted if possible)
2. For time:
Row 9000m @ 8 RPE
MOBILITY & SELF CARE