7.5.21 Workout of the Day

Independence Day 5K

Birthdays
Happy Birthday Addison

July Challenge
Stretch 10 minutes a day. Everyday, we will post stretches from ROMWOD in class.. We will mix & match midline & mobility throughout the week.

Kids CrossFit
Session 2 of CrossFIt Kids is in session. 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 3A
3 supersets
“X” Back squats
“X” Front squats
-Rest 2 minutes between sets-

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

2. “Ride Like the Wind”
10 RFT
5 squat cleans
10/7 calorie ski or bike

Interval
Conditioning
“After Ego”
Every 3 Minutes x 10 Rounds:
ODD: On the 0:00]: 500/450 Meter Row
EVEN: On the 3:00]:400 Meter Run
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