Monday WOD – 041717

Crew

Saturday 10am Crew

HOLIDAY WEEKEND SCHEDULE UPDATE
Marathon Monday – NO 5AM CLASS! All other classes as regularly scheduled.

GET FIT CHALLENGE
Registration for our next Get Fit Challenge is now OPEN: http://whalingcitycrossfit.com/get-fit-challenge/
Tuesday, Wednesday, and Friday at 6am!!

PAY IT FORWARD: Share the Fitness
For the whole month of April, get $40 off your membership when you refer someone to either our On-Ramp or Get Fit programs!

PROM NIGHT!!
On 6/17/17, our 5 Year Anniversary Party will be a PROM NIGHT at Eastover Farm in Rochester!! Drinks, Dinner, Dancing with all your favorite people!! Tickets go on Sale NOW! Head to the Facebook event for full details: https://www.facebook.com/events/1857179337938119/
If you don’t have FB, go here to buy a ticket: https://whaling-city-crossfit.triib.com/events/

WORKOUT OF THE DAY

Wellness
1. Box Pistols: 4×10 each leg
Add weight as needed.

2. 3 RFT:
21-15-9 Power Clean 75/55
12-9-6 Front rack lunges each leg
400m Run

Fitness
1. Box Pistols: 4×10 each leg
Add weight as needed.

2. 3 RFT:
21-15-9 Power Clean 95/65
12-9-6 Front rack lunges each leg
400m Run

Performance
STRENGTH
1. Box Pistols: 4×10 each leg
Add weight as needed.
3. Deficit Deadlift (2″): 5×3 w/ 2 sec. pause 2″ off the ground

METCON
3 RFT:
21-15-9 Power Clean 115/80
12-9-6 Front rack lunges each leg
400m Run

ACCESSORY
1. Tempo GHR: 4×8-12 (3 sec. descent)
2. Frog Pump: 4×35
Alternate sets of 1&2.

ENGINE
Assault Air Bike: 10:00 Max Calories