Steve
LIL’ BEASTS SUMMER PROGRAM
Registration is open for our Kids Summer Program on Eastover Farm. Full details and Registration links here.
PROM NIGHT!!
Prom Night is coming up on 6/17/17!!! Our 5 Year Anniversary Party at Eastover Farm in Rochester!! Drinks, Dinner, Dancing with all your favorite people!! Tickets Still on Sale!! 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. Front rack forward lunges: 5×8 per leg
2. 4 rounds for time:
25 RKBS 44/26
20 Front Rack Squats
Fitness
1. Front rack forward lunges: 5×8 per leg
2. 4 rounds for time:
25 RKBS 53/35
20 Front Rack Squats
Performance
WL
Power Clean + HSC: EMOM for 7:00
STRENGTH
Front rack forward lunges: 5×8 per leg
METCON
4 rounds for time:
25 RKBS 70/53
20 Front Rack Squats
ACCESSORY
1. Staggered Stance RDL: 4×10
2. Back Extensions: 4×20 @3030
ENGINE
Row 6x800m @ RPE7. Rest 2:30