Casey
MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!!
Saturday, May 26th! Save the date for all our Memorial Day Weekend festivities! More details to follow.
6TH ANNUAL EASTOVER FARM KIDS CAMP!
Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/
WORKOUT OF THE DAY
Wellness
A1. DB RDL @30X0: 4×10
A2. BTN Press @20X1: 4×8
B. For time:
1000m Row
50 RKBS 53/35
30 Push-ups
Fitness
A1. DB RDL @30X0: 4×10
A2. BTN Press @20X1: 4×8
B. For time:
1000m Row
50 RKBS 70/53
30 Ring Dips
Performance
A. Power Snatch: 10×1 across HTLW
B1. DB RDL @30X0: 4×10
B2. BTN Press @20X1: 4×8
C. For time:
1000m Row
50 RKBS 70/53
30 Ring Dips
D. 3 sets:
15 Hip Extensions
15 Side Plank Clam Raises
E. Ski Erg
5x500m, rest 1:30