Saturday WOD – 041517

Bob

Bob

HOLIDAY WEEKEND SCHEDULE UPDATE
Easter Sunday – CLOSED!
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
With a Partner, AMRAP 25
800m Run together
2 mile Bike, switch as needed
1000m Row, switch as needed

Fitness
With a Partner, AMRAP 25
800m Run together
2 mile Bike, switch as needed
1000m Row, switch as needed

Performance
WL
1. Snatch Pull + Hang Snatch: 5×1
2. 3 x 2 Cleans & 1 Jerk @5-10# HTLW

METCON
TEAM TRAINING