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

Deadlift (1)

A.1 Double DB Death March Steps 2 x 30-40 ft (moderate)

A.2 Bird Dogs (slow and controlled) 2 x 8-10 reps per side

B. Every 2:30 secs to complete the following (5 sets):

DL x 5,4,3,2,1 reps (build by feel)

Rest 20 secs

1-arm DB/KB Waiters Walk x 50 ft per side @ tough weight

*Rest the remainder of the 2:30 secs and repeat!

1 arm Waiters Walk (50 ft per side)

Metcon (AMRAP – Rounds and Reps)

Partner Workout

18 mins of the following:

8/6 Cals on AB

8 Alternating Single Leg V-ups

8 Double DB/KB Suitcase DL @ tough weight

2/1 Wall Climbs

*Alternating full rds