Tuesday WOD – 041817

Amanda

Amanda

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. Half Kneeling KB Press: 4×8 each side @33X3

2. 4 Rounds:
30 Calorie Row
15 Push press 75/55
Rest 2:00

Fitness
1. Half Kneeling KB Press: 4×8 each side @33X3

2. 4 Rounds:
30 Calorie Row
15 Push press 95/65
Rest 2:00

Performance
WL
Power Position Power Snatch: 5×3

STRENGTH
Half Kneeling KB Press: 4×8 each side @33X3

METCON
4 Rounds:
30 Calorie Row
15 Push press 115/80
Rest 2:00

GYMNASTICS
Day 11. Refer to Gymnastics Workbook.