Sherri
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 8:45am!
Memorial Day COOKOUT starting at 3pm at our house! Hope everyone can make it!
WORKOUT OF THE DAY
Fitness
1. 3 rounds of:
1:00 ME Wall Climb*
1:00 Rest
* If you can Handstand Walk, do that (for total distance)
3. 3 rounds for time of:
10 Clean & Push Jerks (anyhow) 155/105#
20 Lateral Burpees
Performance
1. Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm
2. Weighted Glute/Ham Raises: 3×15 AHAP
Metcon
3. 3 rounds of:
1:00 ME HS Walk (for total distance)
1:00 Rest
4. 3 rounds for time of:
10 Clean & Push Jerks (anyhow) 155/105#
20 Lateral Burpees