Wednesday WOD – 032118

Nikita

AFTERNOON SCHEDULE FOR WEDS MARCH 21ST!
The gym will be OPEN at 2pm for Open Gym. Everyone is welcome to come get their WOD in! We will have one class from 4:30-5:30pm and then will be CLOSED! KIDS CLASS IS CANCELED!

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
1a. Standing DB Press: 4×15
1b. Farmers Carry: 4×300′

2. 6 Rounds:
0:20 Bike
3:00 Rest

Fitness
1a. Standing DB Press: 4×15
1b. Farmers Carry: 4×300′

2. 6 Rounds:
0:20 Bike
3:00 Rest

Performance
WL
1. Power Clean & Push Jerk: Build to a tough single in 8 minutes.
2. 3×3 TnG PC&PJ @ 85% of 1.

STRENGTH
1a. Standing DB Press: 4×15
1b. Farmers Carry: 4×300′

METCON
6 Rounds:
0:20 Bike
3:00 Rest