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

Hang Power Clean (1)

A. Hang PC up to a quick single in 9 mins

Metcon (AMRAP – Rounds and Reps)

20 min amrap

20 WB (20/14)

20 Hang PC (95/63)

20 Bar Facing Burpees

20/16 Cal Row