6.5.26 Workout of the Day

The 630 AM

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
Pause Front Squat Waves
3-2-1-3-2-1-3-2-1

Conditioning
Option 1: Individual
6 RFT
2 Rope Climbs
25 ft HSwalk
4 DL (315/205)
Rest 1 min

Option 2: Partner
6 RFT
4 Rope Climbs
50 ft HSwalk
8 DL (315/205)

Interval
Conditioning
AMRAP 3 x 10 sets
ODD: 200 m run
100 Singles / 50 DUBS
Max DB Bench Press or Floor Press
rest 1 minute
EVEN: 200 m run
100 Singles / 50 DUBS
Max DB Renagade Row or Bent Over Row
rest 1 minute