Thursday 7.1.21

30
Jun

Thursday 7.1.21

Dana

E2MOM x 7 Rds:
Snatch Complex: 
1 Power Snatch + 1 Squat Snatch + 1 OHSq
(Score- Weight)
*Build Weight Each Set

“Hot Dogs”
50 Squat Snatches (95/65)
*10 Burpees on Every Break Taken
(Score- Time)

Thrive
30min Tasks:

Station 1:
20 High Knees + 1 Burpee
*Increase by 1 Burpee until you get to 10

Station 2:
10 Slam Jacks + 10 Mtn Climbers
*Increase by 10 Mtn Climbers until you get 50

Station 3:
20 CC Floor Touches + 5 Sit-ups
*Increase by 5 Sit-ups until you get to 20

Station 4:
10 SB Clusters + 10 Plank Jacks
*Increase by 10 Plank Jacks until you get to 50

Station 5:
400m Run w/ SB

News
Charm City Throwdown 2021
Date: 8/28/2021
Registration is LIVE!

We will be closed on 7/4/2021.
We will have our Holiday WOD on Monday 7/5/2021
Hours: 7am, 8:30am, and 10am

Save the date!
Outsiders Concert 
Al Walsh and Three Flights Up
7/17/2021

Crossfit Kids Summer Camp Program!
Ages 6-11
First session 7/12/21- 7/16/21
Second session 7/26/21- 7/30/21
E-mail [email protected] and 
[email protected] for more info!

Join our Facebook Group!