7.2.21 Workout of the Day

Bacon Diner Omar & 515 Thursday crew 💪

Independence Day 5K
Our Annual July 4th race is this Sunday. Please sign up at runsignup.com. Packet pickup is this Saturday at the gym from 3-7 PM

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

July Challenge
Stretch 10 minutes a day. Everyday, we will post stretches from ROMWOD on our website. We will mix & match midline & mobility throughout the week. These stretches can be done at the gym or at home.

Kids CrossFit
Session 2 of CrossFIt Kids will begin today. Ages 5-12, M-W-F for the month of July. Anyone interested please see Amber.

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 2B
3 supersets
“X” Back squats
“X” Front squats
-Rest 2 minutes between sets-

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

“Wall to Wall”
AMRAP 15
30 DUBS + 15/12 calorie row
10 wall balls (20/14)
30 DUBS + 15/12 calorie row
20 wall balls
30 DUBS + 15/12 calorie row
30 wall balls
-add 10 reps per round-

ROMWOD Mobility
3 sets of 1:00 per stretch
Lizard
Saddle
Half Saddle

Interval
Team of 2 30 minute AMRAP
300 m run + 20 Double DB burpee DL
300 m run + 20 Double DB burpee PC
300 m run + 20 Double DB burpee C&J
(RX DB’s ; 50/35’s)

This is a partner WOD very similar to Tuesday’s Barbell WOD. Run together and partition reps evenly. Please be mindful of the position of your back when deadlifting the DB’s. Feet must jump outside the DB’s. Those that need to a modify these movements may do so by completing standard set of burpees, then complete the DB portion or the movement, after the set of burpees.