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 Snatch (1)
A. Hang PS up to a tough single in 8-10 mins (empty bar)
Metcon (AMRAP – Rounds and Reps)
24 min amrap
40/32 Cals on AB
40 1-arm DB Alternating Hang PS @ tough weight
200m Medball Run (20/14 lb) *Alternate at 100m mark
20 Double DB No Pushup Burpee Stepups @ tough weight (24/20)
40 1-arm DB Alternating Hang Clean + Jerk @ tough weight
*Alternate reps however you like!