Next Kids Class has started.
Not too late to join!
Ages 6-12. Contact us to enroll!
Get tickets for the Amp Sox Game Outing, July 27!
Info here.
CrossFit
Strength
Front Squat [Video]
Complete 4 Sets of 3 Front Squats.
First: Take 5 minutes to establish an extremely heavy 10-15 second Standing Front Rack hold.
Then: Build as you go and end with a heavy set of 3reps.
Conditioning
2 Rounds For Time:
• Run 600 meters
• 30 Box Jumps (24”/20” Rx; 20 reps 30”/24” Rx+)
• 30 Airdyne Calories (40 Cals for Rx+)
• 30 Ski Erg Calories
Bootcamp
A)
4 cycles
In 3 minutes complete ..
200m Run then with time remaining Amrap
8 RKBS + 8 Air Squats
Rest 1 minute between cycles
B)
Partner Battle Rope for 10 minutes
P1:
20 seconds of Seated Waves
20 seconds of kneeling Landmines
20 seconds of Jump Slams
P2: 40 second Plank / 20 second Rest
C)
6 minutes of Biking
20 seconds of sprinting / 40 seconds of Rest
