6.16.21 Workout of the Day

615 Interval Crew

July 4th 5K & Kid’s Run Sponsorship
Any member that would like to promote their business as a sponsor for our July 4th race please see Martin or Amber. We anticipate our biggest turnout ever with over 500 runners. Every t-shirt & flyer will include your business logo as well as free run entry & t-shirt with your sponsorship. All logos must be submitted by this Friday for those interested. Thank you. 👍

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
Conditioning: For time
50 Wall balls (20/14)
800 m run
50 Alternating DB Snatch (50/35)
800 m run
50 Alternating DB Snatch (50/35)
800 m run
50 Wall balls (20/14)

-Pick a WB & DB # that you can move exceptionally without breaking form.-

Midline: 3 rounds for efficiency
40 shoulder taps
30 partner medicine ball tosses
200 light jog/1 minute machine

Interval
1. Conditioning, In teams of 2, For Time
150 KBS (53/35)
150 Box Jumps (24/20)
1500 m run
100 KBS (53/35)
100 Box Jumps (24/20)
1000 m run
50 KBS (53/35)
50 Box Jumps (24/20)
500 m run

-Partition reps how feel fit, run together-

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