Thursday WOD – 032218

Seamus

FREE MOVEMENT, MOBILITY, AND STRENGTH BALANCE WORKSHOP SATURDAY APRIL 7TH 9:30AM!!
Dr. Todd is bringing his expertise as a Chiropractor and Active Life Coach to this Movement, Mobility and Strength Balance workshop​. This special event is an in-house only workshop for Whaling City CrossFit members.​ Normally, a workshop like this would cost each attendee between $40 and $80, but we are offering this one time only for FREE! Full details and REGISTRATION here: https://whaling-city-crossfit.triib.com/events/movement-mobility-and-strength-balance-with-dr-dersham

FYI: The only regular class on Saturday the 7th will be our 8am WOD!! All other classes will be canceled as we encourage all of you to attend the workshop!!

INTRAMURAL OPEN
STANDINGS AFTER 4 WEEKS:
1. Sore, Sweaty & Swole
2. 2fit 2quit
3. All the ‘whe🏋’ up

We will be holding our 6TH EVENT immediately after the last Heat of 18.5 finishes this Friday! Our 6TH EVENT is a CORNHOLE TOURNAMENT!! Participation is not required but Top Pairs will earn 5 Bonus Points for their Intramural Team!

HEAT SIGNUPS FOR WEEK 5: https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing

FULL DETAILS: http://whalingcitycrossfit.com/2018/01/2018-intramural-open/

KIDS & TEENS SPRING SESSION STARTS APR 23RD!
Registration now open: http://whalingcitycrossfit.com/kids-teens-cf/

6TH ANNUAL EASTOVER FARM KIDS CAMP!
Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/

WORKOUT OF THE DAY

Wellness
1. Power Clean: 6×3

2. AMRAP 12
2, 4, 6, 8 30′ Shuttle Run
4, 8,12,16 RKBS 53/35
2, 4, 6, 8 Pushups

Fitness
1. Power Clean: 6×3

2. AMRAP 12
2, 4, 6, 8 30′ Shuttle Run
4, 8,12,16 RKBS 70/53
2, 4, 6, 8 Ring Dips