Thursday WOD – 042017

Steph

Steph

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: 4×10 @31X1 Tempo

2. AMRAP 11
4, 8, 12, 16, 20, etc…
Burpee Hurdle Hops 20/15
Wallballs 14/10

Fitness
1. Close Stance, Toes Forward Back Squat: 4×10 @31X1 Tempo

2. AMRAP 11
4, 8, 12, 16, 20, etc…
Burpee Hurdle Hops 24/20
Wallballs 20/14

Performance
ENGINE
40:00 Row Test
Must be performed at sustainable pace. Record total meters rowed and avg pace.