Thursday WOD – 041317

Karen

Karen

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. Close Stance, Toes Forward Back Squat: 4×12 @31X1 Tempo

2. AMRAP 12
7 Burpees
14 Air Squats

Fitness
1. Close Stance, Toes Forward Back Squat: 4×12 @31X1 Tempo

2. AMRAP 12
7 Burpees
14 Air Squats

Performance
ENGINE
50:00 – MAP10
2:00 Bike
2:00 Row
1:00 Single Unders
Single Arm OH Carry, moderate (1 lap around gym per arm)
0:30 Plank on low rings