6.23.21 Workout of the Day

Sal Sr.

Independence Day 5K
Our Annual July 4th race is live! Those that sign up by this Friday, June 25th will receive a t-shirt, so please sign up at runsignup.com ASAP.

June Challenge
Drink 100 oz of water a day.

Kids CrossFit
Session 1 of CrossFIt Kids has begun. Ages 5-12, M-W-F for the month of June. Session 2 will start in July.

615 Interval class
We have re-added the 615 Interval class, Monday -Thursday.

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes.

Barbell
1.“The Grunt” (Cycle Benchmark)
AMRAP 5
18 Power Cleans (135/95)
15 Front Squat
12 Push Jerk
9 Power Snatches
Time Remaining: AMRAP Thrusters

-We will retest this workout at the end of our 8 week cycle-

2. “Run it Back”
On the every 4:00 x 6
12 pull-ups
21 KBS (53/35)
400 meter run

Interval
Conditioning, “John Deere” For Time

21-15-9
Calorie Row
Calorie Ski or Bike

200 m double DB Farmer’s Carry (53/35’s)

21-15-9
Calorie Row
Calorie Ski or Bike

200 m double DB Farmer’s Carry (53/35’s)

21-15-9
Calorie Row
Calorie Ski or Bike

-Run subs will be listed on whiteboard-

Midline
2-3 sets for efficiency
20 glute bridges (med ball)
20 abmat sit-ups