Wednesday WOD – 042617

Gretchen

Gretchen

MEMORIAL DAY MURPH!!
Our 6th Annual Memorial Day Murph WOD will be taking place on Saturday, May 27th! Similar to how we did the FNL for the Open, I have created a Heat Signup sheet. Depending on how many people sign up, we will have either 2 or 3 heats. SIGN UP ASAP if you are participating and if you are planning to perform RX, meaning WEARING A WEIGHT VEST, please put Rx with your name! https://docs.google.com/spreadsheets/d/1LNtQRVPkZtnbY33er8_1zNjRQufpbunAoyyMQ8CF1kA/edit?usp=sharing

LIL’ BEASTS SUMMER PROGRAM
Registration is open for our Kids Summer Program on Eastover Farm. Full details and Registration links here.

PAY IT FORWARD: Share the Fitness
TIME IS RUNNING OUT! 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 DEADLINE TO PURCHASE IS MAY 15th!! 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
AMRAP 30
4:00 Row
2 Wall Climbs
2:00 Bike
25 Situps

Fitness
AMRAP 30
4:00 Row
30′ HS Walk
2:00 Bike
25 Situps

Performance
METCON
AMRAP 30
4:00 Row
30′ HS Walk / 2 Wall Climbs
2:00 Bike
25 Situps

STRENGTH
Back Squat: 4×10 @31X1 Tempo

ACCESSORY
Belt Squats: 4×15

GYMNASTICS
Day 14. Refer to Gymnastics Workbook.