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

1-arm KB Deadstop Single leg DL (5-7 reps per side)

16 mins of the following: (Just flow through)

1-arm KB Single leg Deadstop DL x 5-7 reps per side @ tough weight

Incline DB Curls x 6-8 reps @ tough weight

Supinated Grip Ring Rows x 8-10 reps (pause for 1 sec at the top of each rep)

Standing Landmine Windshield Wipers x 10-12 reps per side

DB Incline Curls (6-8)

Metcon (5 Rounds for time)

Every 3 mins to complete the following x 5 sets:

200m Run

35 DU (55 SU)

12 T2B

*Rest the remaining 3 mins and repeat for a total of 5 sets!