Red, White & Blue Crew for the Hero WOD Glen.
On-Ramp & Bring Your Friends & Family
Our next On-Ramp is going to start on July 13th. Leading up to it, we are having another Bring Your Friends and Family Day on Thursday, July 9th (ANY CLASS!).
We are going to offer a promotion unlike any we’ve done before. As our Members, you guys can offer a 50% off registration code to any of your Friends and Family who are interested in trying us out. Please DO NOT publicly post this on Facebook. You can give this code out privately to someone you are talking to about signing up. The code is Posted in our FB Group and at the Gym.
All they have to do is enter that code when they sign up here:
https://whaling-city-crossfit.theboxhq.com/events/wccfs-on-ramp-program
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!
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!
WORKOUT OF THE DAY
Fitness
1. Handstand Warmup – 3 Rounds:
2 Forward Rolls
0:20 Seated Hamstring Stretch
0:20 Box Shoulder Stretch
10 Shoulder Taps
10 Hollow Rocks
10 Arch Rocks
2. Perfecting the Kipping HSPU And Progressions
3. 5 Rounds for time:
10 Toes to Bar
10 Power Cleans 165/110
Performance
1. Handstand Warmup – 3 Rounds:
2 Forward Rolls
0:20 Seated Hamstring Stretch
0:20 Box Shoulder Stretch
10 Shoulder Taps
10 Hollow Rocks
10 Arch Rocks
2. Handstands & Freestanding HSPU
3. 5 Rounds for time:
5 Muscle Ups
10 Power Cleans 185/125
EXTRA:
4. Power Position Snatch – 2 reps every 2:00 for 5 sets – TNG, climbing
5. 10-20 Recovery Row – HR 120-150