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

Front Rack Reverse Lunge Steps (5 per side)

Metcon (Time)

Partner Workout

For time

100/80 Cal Row

60 Double DB Thrusters @ tough weight

60 Double DB Renegade Rows @ tough weight (same as Thrusters)

100/80 Cals on AB

60 Double DB Burpees

60 Double DB Front Rack Walking Lunge Steps

200m Farmers Walk @ tough weight

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*Alternate all movements as needed.