Monday WOD – 072913


Coach Tess

Saturday, August 3rd at 9am! If you want to donate, (which includes getting a t-shirt) you can do so here: http://www.31heroes.com/location/?gym=M8i51e

August On-Ramp!
Sign up NOW for our next On-Ramp, slated to begin Monday, August 5th at 6:30pm! This program will introduce you to CrossFit and how to move safely and functionally. $110 for the 4 weeks! 3 classes per week, Mon, Tues, Thur at 6:30pm!

Go here and Click “Register” to sign-up! https://whaling-city-crossfit.theboxhq.com/events/wccfs-august-on-ramp-program

Whaling City CrossFit’s Lil’ Beasts Summer Health and Fitness Program
August 5th through 9th
9am – 12pm
$159, includes snack daily

Whaling City CrossFit Kids empowers children and young adults to develop body control, teach basic nutrition concepts and form a foundation for healthy habits both physically and mentally.

Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun!

Located at Beautiful, historic Eastover Farm in Rochester!

Go here and Click “Register” to sign-up! https://whaling-city-crossfit.theboxhq.com/events/whaling-city-crossfits-lil-beasts-summer-health-and-fitness-camp

5 rounds for total working time of:

Row 250m
10 Burpees
30 Double-Unders

Rest 1:1