GET FIT CHALLENGE
Registration for our next Get Fit Challenge is now OPEN: http://whalingcitycrossfit.com/get-fit-challenge/
Tuesday, Wednesday, and Friday at 6am!!
PAY IT FORWARD: Share the Fitness
For the whole month of April, get $40 off your membership when you refer someone to either our On-Ramp or Get Fit programs!
PROM NIGHT!!
On 6/17/17, our 5 Year Anniversary Party will be a PROM NIGHT at Eastover Farm in Rochester!! Drinks, Dinner, Dancing with all your favorite people!! Tickets go on Sale NOW! Head to the Facebook event for full details: https://www.facebook.com/events/1857179337938119/
If you don’t have FB, go here to buy a ticket: https://whaling-city-crossfit.triib.com/events/
WORKOUT OF THE DAY
Wellness
1. Rope Climb Practice
2. 6 Rounds for time:
3 Rope Pulls
20 DB Snatch, alternating 35/20
Fitness
1. Rope Climbs
What’s the smallest number of Pulls it takes you?
2. 6 Rounds for time:
1 Rope Climb
20 DB Snatch, alternating 50/35
Performance
WL
Pause Jerk (2-count in Receiving position): 2-2-2-2-2
STRENGTH
Legless Rope Climb: 10 for time.
METCON
6 Rounds for time:
3 Muscle Ups
20 DB Snatch, alternating 50/35
GYMNASTICS
Day 13. Refer to Gymnastics Workbook.
ENGINE
10-15min Easy Bike