7.1.21 Workout of the Day

@blufftonnate, Independence Day 5K

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

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 this Friday 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 & Interval

5k run for time

In preparation for our July 4th race, today we will be completing a 5k run, as we did last Thursday. Whether you are participating in the race or not, this is a great baseline test of your fitness. Modifications & machine substitutes, along with a midline, will be listed on the whiteboards. Bring your earbuds, wear your running sneakers & get ready to run.

Those members that choose to use this day for accessory work please do so in the CrossFit weightlifting area or on the far interval side of the gym, as class takes first priority.

ROMWOD Mobility
2 sets of 1:00 per stretch
Puppy Dog
Saddle
Seated Straddle
Frog