6.30.21 Workout of the Day

830 Interval ladies

Independence Day 5K
Our Annual July 4th race is live! Please sign up at runsignup.com.

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
Stamina Cycling: Squat Clean, For time
21 squat clean (135/95)
15 squat clean (155/105)
9 squat clean (185/135)
-12 minute cap-

“13 Going on Hurty”
13 minute AMRAP
12/9 calorie ski or Bike
9 hspu
6 front squats (175/115)

Interval
Conditioning:Team of 2, 3 rounds for max team reps
AMRAP 3: Max DUBS
Rest 1 minute
AMRAP 3: Max KBS (53/35)
Rest 1 minute
AMRAP 3: Max calorie row
Rest 1 minute

Cooldown + Midline :
800 m run + coaches choice