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! Sign up your team in the gym!
GET FIT CHALLENGE
Our next Beginner’s Fitness Challenge starts TODAY! 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
1. Push Press: 5-5-5-5-5, climbing
2. 4 Rounds for time:
12 Push Jerks 95/65
12 Ring Rows
Fitness
1. Push Press: 5-5-5-5-5, climbing
2. 4 Rounds for time:
12 Push Jerks 115/80
12 Pull-ups
Performance
GYMNASTICS
5 Round Complex
1 Deadstop HSPU (Start from a Headstand)
3 Strict HSPU
ME Kipping
Note: This is meant to be a complex but if you need to break up these elements then rest 20 secs between them.
rest 60 secs between cycles of sets.
STRENGTH
Push Press: 5@7, 5@8, 5@9, 2×5@90% of top set
METCON
2. 4 Rounds for time:
12 Double KB Push Jerks 53/35
12 Pull-ups
ACCESSORY
4 Round Superset:
30 secs Bottom of the Planche Push up Hold
30 Hollow Rocks
ENGINE
Row 3k Time Trial