Mixtape Drops March 15th!
INTRAMURAL OPEN
HEAT SIGNUPS FOR WEEK 2: https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing
FULL DETAILS: http://whalingcitycrossfit.com/2018/01/2018-intramural-open/
6TH ANNUAL EASTOVER FARM KIDS CAMP!
Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/
WORKOUT OF THE DAY
Wellness
1a. Front Squat: 7-5-4-4-4
1b. 5×5 Strict Pull-ups @20X2 (weighted, assisted, seated or banded)
2. For time:
15 Rope Pulls
80 Air Squats
40 Ring Rows
80 Air Squats
40 Burpees
20:00 time cap
Fitness
1a. Front Squat: 7-5-4-4-4
1b. 5×5 Strict Pull-ups @20X2 (weighted, assisted, seated or banded)
2. For time:
10 Rope Climbs
100 Air Squats
50 Pull-ups
100 Air Squats
50 Burpees
20:00 time cap
Performance
1a. Front Squat: 7-5-4-4-4
1b. 5×5 Strict Pull-ups @20X2 (weighted, assisted, seated or banded)
METCON
For time:
10 Rope Climbs
100 Air Squats
50 c2b
100 Air Squats
50 Burpees
20:00 time cap
GYMNASTICS
EMOM x 6: 1-5 rMU