Week of June 3 - June 9

Sports Medicine Physiatrist, Amy West, MD discusses how metabolic health is the real driver of joint pain, tendon issues and more. Dr. West is a superstar of the CrossFit medical team at the CrossFit Games and other competitions, as well as a CrossFit Level 2 trainer.

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Ruck-a-week is on now! Throw on a weighted vest or loaded backpack and head out for a 5k walk every week. Join the Ruck a Week group and post your sweaty selfie or screencap of your route.

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Workouts for the Week

Monday June 3

OT3M x 10

3 Deadlift (75%)

8 DB Step up (2x50/35)

50' Sled Pull

Afterparty: Tabata any machine

8 x 0:20 max effort, 0:10 rest

Tuesday June 4

🎉🎂🎈🥳 Happy Birthday today to Bonnie Maclean and Shavaun Liss!!

Back Squat 2-2-2-2-max reps

Heavier than last week

Afterparty:

3 rounds

1 min Burpee Pull ups

1 min Burpee Box Jumps

1 min rest

Wednesday June 5

🎉🎂🎈🥳 Happy Birthday today to Jeff Danyliw and Ava Correia!!

400m Run

20 Strict Press (95/65)

400m Run

20 Push Press (125/85)

400m Run

20 Push Jerk (155/105)

400m Run

20 Split Jerk (185/125)

20 min Cap

Thursday June 6

For time:

500/400m Row

20 Overhead Squat (95/65)

500/400m Row

20 Front Squat (135/95)

500/400m Row

20 Back Squat (185/125)

Beast weights:

115/80 - 175/115 - 225/155

15 min Cap

Afterparty:

OTM x 10

1) 15 sec hollow hold + 45 Sec plank

2) rest

Friday June 7

🎉🎂🎈🥳 Happy Birthday today to Julie Darchuk!!

Bike 1km

20 Power Clean (135/95)

Bike 1km

20 Deadlift (275/185)

10 min Cap

Afterparty

OTM x 10

1) 30 sec Strict Pull ups + 30 sec Push ups

2) Rest

Saturday June 8

OT3M x 6

10 DB Thruster

100 ft Prowler Push

OTMx7: 1 Push Press

or 7 mins to establish max depth deficit HSPU

12 min AMRAP

4 Deficit HSPU or Push Press (135/95)

8 Toes to Bar

12 Pistols or DB Lunge

Sunday June 9

8 rounds

200m Run

5 Power Snatch (135/95)