Sarah
LIFT UP AUTISM
We are participating in this Fundraiser WOD for the 2nd year in a row! Saturday, September 10th at 9am we will perform the workout “Luke”. All you have to do is Give 5 Minutes!
WCCF’S 3RD ANNUAL MEMBER APPRECIATION DAY AND INTERNAL THROWDOWN
September 24th, 9am at Eastover Farm in Rochester! (Rain date: Sept. 25th)
As in past years, this will be a Partner Throwdown. Any combination: MM, FF, MF!
GET FIT CHALLENGE
Our next Beginner’s Fitness Challenge starts on September 19th! We are holding sessions at 9:30am and 6:30pm. If you know anyone who would benefit from this challenge, please send them the link: http://whalingcitycrossfit.com/get-fit-challenge/
WORKOUT OF THE DAY
Wellness
30:00 On the Clock, at a Conversational Pace:
750m Row
50′ Samson Stretch Lunges
50′ Stiff Leg Bear Crawls
300′ Farmers Carry 53/35
0:30 Side Plank L
0:30 Side Plank R
Fitness
30:00 On the Clock, at a Conversational Pace:
750m Row
50′ Samson Stretch Lunges
50′ Stiff Leg Bear Crawls
300′ Farmers Carry 70/53
0:30 Side Plank L
0:30 Side Plank R
Performance
WL
3-position Clean + Jerk : Every 2:00 for 7 sets. Start at 60%
METCON
30:00 On the Clock, at a Conversational Pace:
750m Row
50′ Samson Stretch Lunges
50′ Stiff Leg Bear Crawls
300′ Farmers Carry 70/53
0:30 Side Plank L
0:30 Side Plank R
ACCESSORY
a. Weighted Glute Bridge: 4×15
b. Cossack Squat: 4×15