Wednesday 6.30.21

29
Jun

Wednesday 6.30.21

Molly D.

“Red, White, and Blue”
4 Rds:
Rower Version:
15/10 Cal Row
30 DUs 
15 C2B 
30 DU’s
15/10 Cal Row
*2min Rest be Rds
(Score- Total Time including Rest)

Bike Version:
15/10 Cal Bike
30 DUs 
15 C2B 
30 DU’s
15/10 Cal Bike
*2min Rest be Rds
(Score- Total Time including Rest)

Thrive
4 x 6min AMRAPs:
Station 1: (Battle Rope)
20 Jumping Jacks
20 Two Arm Slams
20 River Slams
:30s Plank

Station 2: (KB)
20 SDHP
20 KBS
20 Goblet Squats
:30s KB Drags

Station 3: (AMRAP):
20 Torp Jacks
20 S/L RDLs (10 Each)
20 Torp Curls
:30s Penguins

Station 4:
800m Run
100 Abs of Choice
*Run a distance in remaining time

:90s Rest bw each

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!