Todd
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. Power Position Snatch: Practice Makes Perfect.
2. 3 RFT:
1k Row
1mi Bike
Fitness
1. Power Position Snatch + Hang Snatch: 5 sets
2. 3 RFT:
1k Row
1mi Bike
Performance
WL
Power Position Snatch + Hang Snatch: 5 sets
METCON
3 RFT:
1k Row
800m Run
STRENGTH
Back Squat: 3xMax Reps @33X0 Tempo using last week’s top weight.
ACCESSORY
Front Squats: 4×10