6.25.21 Workout of the Day

Independence Day 5K

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

Red Friday’s
Wear your RED & Remember Everyone Deployed.

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. Please see Amber to sign up. 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. Grunt Work: Grit Squats, Week 1B
3 supersets
“X” Back squats
“X” Front squats
-Rest 2 minutes between sets-

-Squat reps & percentages will be listed on whiteboard.-

“Chunky Monkey” For Time
9-8-7
Power Snatch (115/85)
OHS

30/24 Calore bike or ski

6-5-4
Power Snatch
OHS

30/24 Calore bike or ski

3-2-1
Power Snatch
OHS

30/24 Calore bike or ski

Interval
In a 30 minute window, in teams of 2, climb the ladder as high as possible:
10 Double KB deadlift (53/35’s)
10 burpees over rower
10 calorie row
15 Double KB deadlift
15 burpees over rower
15 calorie row
20 Double KB deadlift
20 burpees over rower
20 calorie row

-Add 5 reps every round, one works, one rests-