Next Kids Class starts Monday, July 15.
Ages 6-12. See recent email & contact us to enroll!

Get tickets for the Amp Sox Game Outing, July 27!
Info here.

9am CrossFit WOD

Partner Workout For Total Reps
AMRAP in 6 Minutes:
Row or Airdyne or Ski for Calories
Partners switch as needed

Rest 1 Minute

Alternating AMRAP in 6 Minutes:
• 6 Back Squats (#135/95)
• 6 Barbell Burpees
• Shuttle Run 6 Turf Widths

Rest 1 Minute

Alternating AMRAP in 6 Minutes:
• 6 Handstand Push-ups
• 6 Hang Power Cleans (#135/95)
• Shuttle Run 6 Turf Widths

Rest 1 Minute

AMRAP in 6 Minutes:
Row or Airdyne or Ski for Calories
Partners switch as needed

10am Running WOD

Running Workout
5 Rounds Of:
• Run 100 meters
• 5 Weighted Atomic Sit-ups [Video]
• Walk recovery 100 meters

Then Run 800 meters "cash out"

Optional Cool Down
10 minute "shake out" run