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 Squat (3-5)
A.1 Goblet Rear Foot Elevated Split Squats 2 x 8-10 reps per side (moderate)
A.2 Banded Leg Extensions 2 x 15-20 reps
B. Every 3 mins to complete the following (4 sets):
FS @ 23×1 tempo x 3-5 reps (build by feel)
Rest 20 secs
Double DB/KB Gorilla Rows x 6-8 reps per side
*Rest the remainder of the 3 mins and repeat!
Double DB/KB Gorilla Rows (6-8 reps per side)
*You can use DB/KB
Metcon (Time)
7 rds
4/3 Strict Pullups *Can scale up to 1 Legless RC
8 Goblet DB/KB Stepups @ tough weight (24/20 in)
Weighted Plank Hold x 30 secs (45/25 lb)