Tuesday, June 5, 2018

Monday, June 4, 2018
June 3, 2018
Wednesday, June 6, 2018
June 5, 2018

Tuesday, June 5, 2018

SUMMER IS HERE!
1. Weekly Swim WODs are Posted! (See below)
2. We are planning for the 4th of July Parade!
3. Hydrate, Hydrate, Hydrate!

Be Brave and Kind – Help out Sirsy!
Our Friend Melanie from the band Sirsy needs our help…her cancer has returned.

Do you know where our AED is?
If we had an emergency would you know how to use it?

Save the DATE! TEAM WOD! This Friday, June 8th @ 5:30 PM! ←Sign up in RhinoFit!

Mobility is on Thursday at 5:30 PM! ←Sign up in RhinoFit!

Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit!
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Warm-up:
Run 200 meters
10 walking Samsons

WOD:
CrossFit Games Regional Event 1

Triple 3
For time:
3,000-m row
300 double-unders
3-mile run

If you choose to do the entire WOD it will overlap into the next class. Be sure that you row first so that you are running at the end and the next class can use the rowers.
Scroll for scaling options…


• Triple 3
CrossFit WOD 180518 Tips With Rory McKernan
You and Mat Fraser Vs. Linda and Triple 3


Scaling
Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try single-unders. Keep it long! You should aim for a minimum of 30-40 minutes.

Beginner Option
For time:
1,000-m row
100 single-unders
1-mile run

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
Calf stretches
Banded hamstring/quad stretches
Foam Roll

Swim WOD:
Warm-up: 150 meters freestyle

WOD:
4 rounds for time of…
100 meter freestyle
100 meter pull buoy
100 meter kick board (use fins)

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