Month: April 2015

Nutrition Coaching Don’t forget: For a limited time, our current Members can get a Free Food Journal Review! Get some feedback on your diet and learn fixes you can implement to immediately improve your health and nutrition! Bring Your Friends and Family to WCCF! – Saturday, May 9th, 9am It’s time to have another Open
-> Continue reading Thursday WOD – 043015

3rd Annual Lil’ Beasts Summer Health and Fitness Camp – July 13th-17th Announcing our 3rd Annual Kids’ Summer Camp! Takes place on Eastover Farm in Rochester, MA from 9am-12pm. Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun! Registration now Open!
-> Continue reading Wednesday WOD – 042915

3rd Annual Lil’ Beasts Summer Health and Fitness Camp – July 13th-17th Announcing our 3rd Annual Kids’ Summer Camp! Takes place on Eastover Farm in Rochester, MA from 9am-12pm. Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun! Registration now Open!
-> Continue reading Tuesday WOD – 042815

Mobility and Recovery Class – Wednesdays at 6:30pm This is your chance to learn safe, effective ways to address mobility issues and sore, stiff muscles and joints. Until further notice, please pre-register for this class by 8pm the night before. Here is the link to pre-register for this week: https://whaling-city-crossfit.theboxhq.com/schedule/1300740/register/ WORKOUT OF THE DAY Fitness 1.
-> Continue reading Monday WOD – 042715

WORKOUT OF THE DAY Fitness AMRAP 20, with a Partner: 200m Run 2 Rope Climbs, 15ft. 20 Wallballs 20/14# One partner completes RC’s and WB’s while the other runs 200m, then they switch. Performance 1. Clean w/ 3 sec pause at knee – 2RM TNG 2. Jerk – 5×3 TNG, HTLW 3. AMRAP 20, with
-> Continue reading Saturday WOD – 042515

WORKOUT OF THE DAY Fitness 1. Power Snatch – Build to a heavy 3, TNG 2. 3 Rounds for time: 12 Strict Pull-ups 16 Alternating DB Snatch 70/50 20 Burpees Performance 1. Power Snatch-9×3 at 70%, EMOM, TNG 2. Bench – up to 75% for AMRAP 3. Weighted Pull-ups – 3×10 AHAP – rest 2:00
-> Continue reading Friday WOD – 042415

WORKOUT OF THE DAY Fitness 1. 5 sets of: 2 Arch to Hollow Swing + 3 Toes to Bar + Pull-up + C2B 2. 5 Rounds: 1:00 ME KB Snatches 53/35 1:00 ME Double Unders 1:00 Rest Performance 1. 5 sets of: 2 Arch to Hollow Swing + 3 Toes to Bar + C2B +
-> Continue reading Thursday WOD – 042315

WORKOUT OF THE DAY Fitness 1. Power Clean-9×3 at 70%, EMOM, TNG 2. Back Squat – up to 75%, AMRAP (To find your training weight, you are going to take 90% of your 1RM. This is your Training Max.) 3. Front Rack Reverse Lunge – 4×6 each leg Performance 1. Power Clean-9×3 at 70%, EMOM,
-> Continue reading Wednesday WOD – 042215

For those of you interested in talking to one of our Coaches about Nutrition (and we will be emailing everyone who indicated Yes on the Goal Worksheet), we are offering our Level 1: Food Journal Analysis and Advice package to all current members for free for a limited time. To get instructions on how to
-> Continue reading Tuesday WOD – 042115