Saturday WOD – 072713

Light Weight!

Light Weight!

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!
We are already starting sign-ups 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

Team WOD – Inspired by the “Team Burden Run” at the CrossFit Games
For Time:
Team 800m Run
200m Tire Flips
400m MedBall Carry (20/14)