Announcements

Memorial Day Schedule- 9am only. Murph will be the wod. 1 mile run, 100 pull ups, 200 push ups, 300 air squats, 1 mile run. Scalable for all levels!

1FORCE BASEBALL GAME OUTING(PHILLIES vs NATIONALS FRIDAY JUNE 30th @6:05PM)

DEADLINE TO PUT NAME ON LIST IS JUNE 2ND!!! (Tell a coach if you are interested or you can write your name on the clipboard in the front of the gym)

CrossFit 1Force – CrossFit Endurance

Predator (Time)

500m Row + 30/21 Cal AB

– 1 Min Rest –

400m Row + 24/18 Cal AB

– 1 Min Rest –

300m Row + 18/12 Cal AB

– 1 Min Rest –

200m Row + 12/8 Cal AB

– 1 Min Rest –

100m Row + 6/4 Cal AB

– 1 Min Rest –

1 Mile Run (4 Grove Loops)

*Execute at 4/5/6 RPE, build effort from the start – Time does not include rest, subtract 5 min*

The Terminator (10 Rounds for time)

10 x 400m Run

*Rest/walk2 min between reps*

**Build RPE from 4 up to 8**

***WARMUP thoroughly***

Kindergarten Cop (Checkmark)

30 to 45 Min EASY Run @ RPE 1

*Seriously. Go VERY slow – Should not feel beat up after this. Heart Rate should stay low*