If any Barbell Club peeps want to come early to get their lifts in so they can get up to watch Regionals, please ask me. WORKOUT OF THE DAY Fitness “Nancy” 5 rounds for time of: Run 400M 15 OHS 95/65# Last performed 7/27/2012. Performance 1. 15 minutes to Work up to a 80% Snatch
-> Continue reading Saturday WOD – 053114
Whaling City CrossFit’s 2nd Annual Lil’ Beasts Summer Health and Fitness Program Registration is OPEN for our 2nd Annual Summer Program for Kids! July 21st through July 25th; 9am-12pm. Located at Eastover Farm in Rochester! Register your Lil’ Beasts HERE. WORKOUT OF THE DAY Fitness 1. Squat: 1X5@40%, 1X5@50%, 1×5@60%, keep as much speed on the
-> Continue reading Friday WOD – 053014
Whaling City CrossFit’s 2nd Annual Lil’ Beasts Summer Health and Fitness Program Registration is OPEN for our 2nd Annual Summer Program for Kids! July 21st through July 25th; 9am-12pm. Located at Eastover Farm in Rochester! Register your Lil’ Beasts HERE. WORKOUT OF THE DAY Fitness 1. Clean with 3-sec Pause each rep (just above the knee):
-> Continue reading Wednesday WOD – 052814
Whaling City CrossFit’s 2nd Annual Lil’ Beasts Summer Health and Fitness Program Registration is OPEN for our 2nd Annual Summer Program for Kids! July 21st through July 25th; 9am-12pm. Located at Eastover Farm in Rochester! Register your Lil’ Beasts HERE. WORKOUT OF THE DAY Fitness 1. Strict Press: 1X5@40%, 1X5@50%, 1×5@60%. 2. Metcon 5X400M Run –
-> Continue reading Tuesday WOD – 052714
REMINDER: 8:30 am and 9:30 am Classes ONLY! Whaling City CrossFit’s 2nd Annual Lil’ Beasts Summer Health and Fitness Program Registration is OPEN for our 2nd Annual Summer Program for Kids! July 21st through July 25th; 9am-12pm. Located at Eastover Farm in Rochester! Register your Lil’ Beasts HERE. This will be a Deload week for the
-> Continue reading Monday WOD – 052614
Whaling City CrossFit’s 2nd Annual Lil’ Beasts Summer Health and Fitness Program Registration is OPEN for our 2nd Annual Summer Program for Kids! July 21st through July 25th; 9am-12pm. Located at Eastover Farm in Rochester! Register your Lil’ Beasts HERE. Memorial Day MURPH First Heat 8:45am! For those you who don’t know, “Murph” was one of
-> Continue reading Saturday WOD – 052414
Whaling City CrossFit’s 2nd Annual Lil’ Beasts Summer Health and Fitness Program Registration is OPEN for our 2nd Annual Summer Program for Kids! July 21st through July 25th; 9am-12pm. Located at Eastover Farm in Rochester! Register your Lil’ Beasts HERE. Memorial Day MURPH MURPH this Saturday, May 24th!! Sign up in the GYM! First Heat 8:45am!
-> Continue reading Friday WOD – 052314
Whaling City CrossFit’s 2nd Annual Lil’ Beasts Summer Health and Fitness Program Registration is OPEN for our 2nd Annual Summer Program for Kids! July 21st through July 25th; 9am-12pm. Located at Eastover Farm in Rochester! Register your Lil’ Beasts HERE. Memorial Day Festivities MURPH this Saturday, May 24th!! Sign up in the GYM! First Heat
-> Continue reading Wednesday WOD – 052114
Memorial Day Festivities This Saturday, May 24th!! First heat of MURPH starts at 8:45am. Second heat at 9:15am. Third heat (if needed) will be at 9:45am! If you are coming Saturday, please sign up in the gym on the whiteboard! After Murph, back at our house, Memorial Day COOKOUT starting at 3pm! Hope everyone can
-> Continue reading Tuesday WOD – 052014
WORKOUT OF THE DAY Fitness 1. Mid Hang Power Clean: Work to a 3rm 2. Metcon 10 rounds for time of: 1 Rope Climb 15′ 200′ Sprint Performance 1. Mid Hang Power Clean: Work to a 3rm 2. Deadlift: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed 3A. 3X10 Bent Row – heaviest possible, rest 60
-> Continue reading Monday WOD – 051914