LIMITED EDITION Flag Logo Tanks! Pre-orders due by Friday!!
BOOTCAMP AT EASTOVER FARM
Saturdays, 8am, Starts 7/1. No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100.
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 THIS SATURDAY!!!!! 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
1a. Pushups / Ring Dips: 4×8 @30X0
1b. 1-arm Ring Row: 4×8 each side @30X1
2. AMRAP 14
6 Rope Pulls
12 Burpees
24 Calorie Row
Fitness
1a. Pushups / Ring Dips: 4×8 @30X0
1b. 1-arm Ring Row: 4×8 each side @30X1
2. AMRAP 14
2 Rope Climbs, 15′
12 Burpees
24 Calorie Row
Performance
WL
Push Press: 5-3-1-5-3-1
STRENGTH
1a. Pushups / Ring Dips: 4×8 @30X0
1b. 1-arm Ring Row: 4×8 each side @30X1
METCON
AMRAP 14
2 Rope Climbs, 15′
12 Burpees
24 Calorie Row
ACCESSORY
Bar Big Swings: 3×10
Evil Wheels: 3 x 10
False grip ring pull-ups: 3xME