6.1.26 Workout of the Day

New Month. New You.

Barbell & Gymnastic Seminar
Starting today, Justin Johnson will head a 4-week seminar every Monday & Wednesday at 615 PM on the Interval Side, focussing on building strength, skill & confidence.

HYROX Training Program
Starting today, we’ll be adding the official CrossFit Mayhem HYROX program to our schedule at no additional cost for all members. This endurance-based program is designed specifically to help athletes prepare for HYROX competition.The workout will be available during any class time throughout the day, with a designated area of the gym set aside. Non-members are also welcome to participate. See Martin for details.

Gym Kids
All parents are welcome to bring their kids to any class. Please keep them in the lobby, within arm’s reach, or playing outside. We ask that everyone is respectful of others’ space & that safety remains top priority for all members.

Personal Towels
We encourage everyone to bring their own towel for sweat. We will continue to provide rags to wipe down equipment. Our goal is to keep the gym as clean & sanitary as possible.

CrossFit 843 Boat Bash & Beach Bum Tri/Duathlon
If you plan on attending either of these events, please sign up on the whiteboard in the lobby. Beach Bum Discount Code is written on whiteboard.

Barbell
Strength
Squat Snatch
3-2-1-2-2-1-1, building

Conditioning
On the every 6:00 x 2
3 rounds
12 Power Snatch (75/55)
9 Lateral Burpees over bar

Interval
Conditioning
3 sets: AMRAP 3
500/400 m row
Max Med ball sit-ups (20/14)
rest 1 min
AMRAP 3
500/400 m row
Max Med Ball Lunges
rest 1 min
AMRAP 3
500/400 m row
Max Med Ball Squats
rest 1 min

Run Sub: 400 m

HYROX
Conditioning
Workout will be posted daily on the Barbell Side whiteboard.