Thursday WOD – 081816

6am

6am Ladies putting in work while you sleep!

WCCF’S 3RD ANNUAL MEMBER APPRECIATION DAY AND INTERNAL THROWDOWN
Save the date: September 24th at Eastover Farm in Rochester! (Rain date: Sept. 25th)

BRING YOUR FRIENDS AND FAMILY WEEK – August 22nd – 27th
We are having another BYF&F Week in August where they can come with you to any class. No pressure, no sales pitch, just bring them in to try one class. Let them meet your #whalingcitycrossfitfam.

WORKOUT OF THE DAY

Fitness
1. Hang Snatch Triples

2. AMRAP 12
250m Row
5 Strict Pull-ups
15 RKBS 70/53

Performance
ENGINE
Bike 45:00 @6