6.2.26 Workout of the Day

The Monday 415 Ladies

HYROX Training Program
We have added 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
Clean Complex
4 sets: 1 Clean Pull + 1 HPC + 1 Push Jerk, building

Conditioning
For Time
150 WB (20/14)
Start with 7 T2B & complete 7 T2B whenever you break.

Interval
Conditioning
Option 1: Individual
10 RFT
200 m run
10 rounds of “DB Complex”

“DB Complex”
8 DL
6 HPC
4 S2OH

Option 2: Partner
10 RFT
200 m run
10 rounds of “DB Complex”

-Run together, each partner completes full round of complex-

“Mini Pump & Core”
3 sets for quality
10 DB Pull-Thrus - each side
10 DB Side Bends - each side
10 DB Russian Twists -each side