Saturday WOD – 040817

The Winners (about half of them) of our 2nd Annual Intramural Open: Beast Mode Then Feast Mode!!

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
6 Rounds for time, with a Partner:
20 Front Squat 75/55
20 Push Jerk
400m Run

Fitness
6 Rounds for time, with a Partner:
20 Front Squat 95/65
20 Push Jerk
400m Run

Performance
WL
1. Snatch: 3 Singles @85%
2. 3 x 2 Cleans & 1 Jerk @75-85%
3. 3-stop Snatch Deadlift: 5×3

METCON
TEAM TRAINING