NEW MEMBER BENEFIT:
Every Member can register for a FREE Assessment and one FREE Personal Training Session!
We decided to offer this because a lot of you have movements that you are struggling with which causes frustration and we see this. You are still scaling this or that or you have a movement that causes pain and we want to solve these problems for you.
The assessment will allow us to see opportunities for improvement and to determine if this is a problem you can solve in class or if you need some one on one attention.
If you’re not getting the results you want in class, let’s work one on one to change that!
Go to my Calendly page to book your FREE Assessment! https://calendly.com/ejhedblom
REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/
WORKOUT OF THE DAY
Wellness
A. 3 Rounds:
8 Push Jerk 95/65
1:00 Row
2:00 Rest
Rest 3:00 after round 3 then:
B. 3 Rounds:
10 Jumping Pull-ups
200m Run
Rest 2:00
Rest 3:00 then:
C. 3 rounds for Quality
0:30 Side Plank /side
10 SA RKBS /arm – light
200′ Farmers Carry
Fitness
A. 3 Rounds:
8 Push Jerk 115/80
1:00 Row
2:00 Rest
Rest 3:00 after round 3 then:
B. 3 Rounds:
10 kPull-ups
200m Run
Rest 2:00
Rest 3:00 then:
C. 3 rounds for Quality
0:30 Side Plank /side
10 SA RKBS /arm – light
200′ Farmers Carry
Performance
PERF-A. Hang Clean: 8×1 @5# HTLW.
A. 3 Rounds:
8 Push Jerk 135/95
1:00 Row
2:00 Rest
Rest 3:00 after round 3 then:
B. 3 Rounds:
7 bMU
200m Run
Rest 2:00
Rest 3:00 then:
C. 3 rounds for Quality
0:30 Side Plank /side
10 SA RKBS /arm – light
200′ Farmers Carry