“The time to fix the roof is when the sun is shining. Don’t wait for the rain”
Strength: Front Squats, 3 Reps, EMOM, 7 Rounds
Interval Work: For Time
- 400 Meter Run (Sprint)
- 1 Min Rest
- 21 Front Squats (135/115)
- 1 Min Rest
- 400 Meter Run (Sprint)
- 1 Min Rest
- 15 Front Squats (155/135)
- 1 Min Rest
- 400 Meter Run (Sprint)
- 1 Min Rest
- 9 Front Squats (175/155)
- Record Time
- 15 min cap
- The goal of today is to push yourself on all the elements. The 1 Min rest is used as a way to keep you pushing yourself during the work periods.
Away From the White Board
- 40 Perfect Hollow Rocks
- 4×8 TRX Row with 2 Sec Hold at the top
Shoutouts: Dominque 2 year anniversary
Box News:
- No Bootcamp June 25th
- Starting June 24th there will be 9:30am classes on Fridays Until The last Friday in August.
Schedule/Event News:
- June 3, 2016: Bowling Challenge
- June 4, 2016: Run to Remember 5k
- June 11, 2016: CrossFit By the Shore Summer Slam Comp
- June 18, 2016: SteelFit Finals Come Support: Kevin, Alex, Kyle, Ryan, Rubio, Justin, Jenna, Sky.
- June 25th, 2016: 4th Annual Tri State Games
- July 16, 2016: Rafting Outing
- July 30, 2016: War at the Shore Comp
- August 6, 2016: Partner Palooza. Come support: Anne, Brett, Jacqueline, Mike I, Kenny, Nohemi, Glenn, Sasha, Reese, Kaitlin, Rich, Linny, Bebah, Yomaira, Dehnz, Tom W, Rebecca W
- August 6-14, 2016: Fitness Tour 7: Reunion Tour, Austin TX
- Team Saturdays: Season 2
