Alan During Open Workout 15.4
NEW PROGRAMS AND CLASSES
To see details and descriptions of all our new classes, head to our new Programs and Classes Page.
- SPECIALTY SEMINAR: The Gymnastics Kip – Level 1 – TODAY! March 21st, 10am. Seminar will run about 90 minutes. This will be a the first in a series of seminars for those of you interested in improving your gymnastics skills. The Level 1 Kipping seminar is intended for athletes who do not know how to kip or who are struggling with the kip. The gymnastics kip can be used for pull-ups, toes to bar, knees to elbows, and muscle ups. $15 for Unlimited Members. $25 for all other Members.
https://whaling-city-crossfit.theboxhq.com/events/wccf-specialty-seminar-the-gymnastics-kip-level-1 - CROSSFIT LITE BOOTCAMP!
Now offering a CrossFit Lite Bootcamp program! Monday and Thursday at 4:30pm and Saturdays at 8am.
Get all the benefits of hands-on coaching, an amazing community, and intense full-body workouts without the barbell and high-level gymnastics! Tell your friends, family, and coworkers to Email erik@whalingcitycrossfit.com to sign up for their FREE first week!
WORKOUT OF THE DAY
Fitness
With a Partner, For time:
Each Partner Completes 21-15-9, alternating rounds
Front Squats 135/95
C2B Pull-ups
Then Row 100 Calories
Performance
For time:
21-15-9
Front Squats 135/95
C2B Pull-ups
Then Row 50 Calories
Barbell Club
1. Clean w/ 2 sec Pause at Knee – Max
2. Jerk Balance: 5×5, HTLW