Thursday WOD – 052517

3, 2, 1...GO!

#tbt to Murph 2016!

MEMORIAL DAY SCHEDULE
SAT, May 27 – Murph @ 8:15 and 9:00 Heats
SUN, May 28 – CLOSED
MON, May 29 – Open Gym 9-10:30am

MEMORIAL DAY MURPH!!
THIS Saturday, May 27th! 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.

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. Rowling
10x100m. 1 Point for every meter over or under 100. Lowest score wins!

2. AMRAP 20
1000m Row
200′ Suitcase Carry
25 Burpees

Fitness
1. Rowling
10x100m. 1 Point for every meter over or under 100. Lowest score wins!

2. AMRAP 20
1000m Row
200′ Suitcase Carry
25 Burpees

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

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