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
Low Incline Bench Press (4-6)
Elevate bench on a 4-8 in surface
A.1 1-arm Banded Rotational Press 2 x 10-12 reps per side
A.2 Prone T Raises (light plates) 2 x 12-15 reps (elevate on bench)
B. Every 2:30 secs to complete the following (5 sets):
Low Incline Close Grip Bench Press @ 31×1 tempo x 4-6 reps (build by feel)
Rest 20 secs
Lateral Shuffle Banded Farmer’s Walk (moderate) x 30 ft per side
*Rest the remainder of the 2:30 secs and repeat!
Metcon (AMRAP – Rounds and Reps)
18 min amrap
16 Bench Dips *Can scale up to Dips (Ring or Bar) x 8/6 reps
12 Box Jumps (24/20) *Can scale up to (30/24)
60 ft Heavy DB/KB Goblet Carry (30 ft forward + 30 ft back pedal)
rest/walk 1 min after each round
*30 ft is 1 rep for the carry!