Ashley
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. Back Squat: 3xMax Reps @33X0 Tempo using last week’s top weight.
2. 4 Rounds for time:
10 Front Squats 95/65
400m Run
Fitness
1. Back Squat: 3xMax Reps @33X0 Tempo using last week’s top weight.
2. 4 Rounds for time:
10 Front Squats 135/95
400m Run
Performance
ENGINE
MAP 10 – 60 Minutes
2:30 Bike
2:30 Row
1:00 Single Unders
0:45 FLR on Rings
100′ OH Carry per side