Monday WOD – 050117

MEMORIAL DAY MURPH!!
Our 6th Annual Memorial Day Murph WOD will be taking place on Saturday, May 27th! Similar to how we did the FNL for the Open, I have created a Heat Signup sheet. Depending on how many people sign up, we will have either 2 or 3 heats. SIGN UP ASAP if you are participating and if you are planning to perform RX, meaning WEARING A WEIGHT VEST, please put Rx with your name! https://docs.google.com/spreadsheets/d/1LNtQRVPkZtnbY33er8_1zNjRQufpbunAoyyMQ8CF1kA/edit?usp=sharing

LIL’ BEASTS SUMMER PROGRAM
Registration is open for our Kids Summer Program on Eastover Farm. Full details and Registration links here.

PAY IT FORWARD: Share the Fitness
TIME IS RUNNING OUT! 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 DEADLINE TO PURCHASE IS MAY 15th!! 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. Deadlift: 7×5

2. 7 Rounds for time:
7 Power Cleans
49 Single Unders 75/55

Fitness
1. Deadlift: 7×5

2. 7 Rounds for time:
7 Power Cleans 115/80
49 Double Unders

Performance
WL
Power Snatch: 3 Reps TNG Every 90s for 7 sets

STRENGTH
Deadlift: 7×5 Across

METCON
7 Rounds for time:
7 Power Cleans 135/95
49 Double Unders

ACCESSORY
1. Rear Foot Elevated Split Squat: 4×8/side @30X0
2. Single Leg Weighted Glute Bridge: 4×12/side
Alternate sets of 1&2.