Thursday WOD – 051117

Adrian under the watchful eye of Judge Justine

MOTHER’S DAY WE ARE CLOSED!!
All our Coaches are either Mothers or have numerous very important Mothers in their lives. Hence, we are closed for this holiday. Go kiss a Mom!

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

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

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
1. Back Squat: 4×8 @31X1 Tempo

2. 4 Rounds for time:
20 Side Plank Raises (10/side)
14 Dead stop Jumping Lunges
Rest 1:00

Fitness
1. Back Squat: 4×8 @31X1 Tempo

2. 4 Rounds for time:
20 Side Plank Raises (10/side)
14 Dead stop Jumping Lunges 45/35
Rest 1:00

Performance
ENGINE
MAP 10 – 60 Minutes
2:00 Bike
2:00 Row
1:00 Single Unders
0:30 FLR on Rings
100′ KBOH Carry per side

(MAP 10 is a pace that you could maintain for 3-5 hours, FYI)