Week of June 17 - June 23

In this clip from episode 67, we address a question from the community and discuss the safety of CrossFit, comparing it to other recreational activities, and highlighting its effectiveness in building real life fitness. Discussing the importance of early physical development, risk assessment, and long-term health benefits, we highlight how CrossFit can prepare you for real-life physical demands and contribute to maintaining quality of life as you age.

---

Summer Schedule

The summer months are upon us! When's school's out, we know schedules change dramatically for parents, students, and teachers and summer vacation plans take many of you away from the city for extended periods, especially on weekends. Starting July long, Sundays will have one big fun team WOD at 9am.

Summer class attendance also changes quite a bit, but unfortunately not in any predictable way that allows us to make consistent adjustments to our schedule. We'll keep the same classes on through the summer, but any class with no one signed in by 2 hours prior will be removed from the schedule so coaches can adjust our plans accordingly. If you want to workout, just make sure you're signed in! And please cancel with as much notice as possible if you can't make it.

---

Workouts for the Week

Monday June 17

10 min AMRAP

10 DB Lunge (50/35 x 2)

10 HSPU or Push Press

10 Burpees

---

OT2M x 4

5-10 Dips + 10 Bicep Curls

Tuesday June 18

🎉🎂🎈🥳 Happy Birthday today to Matt Hogan!!

Back Squat OT2.5M

3-3-3-2-2-2

----

"Annie"

50-40-30-20-10

Double unders*

Sit ups

compare to Apr 26/22, Nov 6/21

*10-8-6-4-2 or

6-5-4-3-2 Bike/Ski cals

Wednesday June 19

🎉🎂🎈🥳 Happy Birthday today to Craig Percival!!

OT3M x 10

5 Deadlift @ 70%

15 Push ups

15/10 Ski Cals

Thursday June 20

OTM X 10

1-5) 1 Weighted Pull up

6-10) Strict Pull ups

---

45/35 Cal Bike

45 Box Jump (30")*

45/35 Cal Row

45 Wall Ball (30/20 - 10/9')

15 min Cap

*KB swings

Friday June 21

OT90x6: Overhead Squat 3-3-2-2-1-1

---

"Nancy"

5 rounds

400m Run

15 Overhead Squat (95/65)

Compare to July 13/23, June 16/22

Saturday June 22

OTM x 15

4 Pull ups

4 Thrusters

4 Burpees over bar

---

5 rounds

45 sec work, 45 sec rest

GHD sit ups

Sled Pull

Toes to Bar

Sled Push

Sunday June 23

Run 1 mile

30 Power Clean (225/155)

Run 1 Mile