Thursday WOD – 051817

6:30 Class

6:30 Class

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 Sales extended to May 22nd!! 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. 6 Rounds for time:
10 Pushups
20 Situps
30 Air Squats

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

2. 6 Rounds for time:
10 Pushups
20 Situps
30 Air Squats

Performance
ENGINE
MAP 10 – 60 Minutes
2:30 Bike
2:30 Row
1:00 Single Unders
0:45 FLR on Rings
100′ Front Rack Carry per side

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