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)