Happy 4th of July!
Meet at Moakley field, on Day Boulevard at 8 &9am today. No registration required.
There is a parking lot which usually has spots available as well as street parking.
Sunday July 5th – Normal Schedule. CrossFit at 9 & 10am. CTX at 11am. Registration is required through the ZenPlanner app.
Outdoor Fitness at CFS – Register through the ZenPlanner App.
Warm-up
50 yard butt kickers
50 yard high knees
50 yard Frankenstein kicks
50 yard lunge with rotations
50 yard lateral shuffle in both directions
50 yard karaoke in each direction
20 yard inchworm with push up
20 yard elbow to instep to hamstring stretch
20 yard lateral lunge
20 yard crab walk
20 yard burpee broad jump
WOD
1 Mile Run
50 Push-ups
50 Air Squats
50 Alternating V-ups
50 Alternating Lunges
1200m Run
40 Push-ups
40 Air Squats
40 Alternating V-ups
40 Alternating Lunges
800m Run
30 Push-ups
30 Air Squats
30 Alternating V-ups
30 Alternating Lunges
400m Run
20 Push-ups
20 Air Squats
20 Alternating V-ups
20 Alternating Lunges
Level 2- 1200-800-400-200 |40-30-20-10
Level 1 – 800-400-200-100
30-20-15-10
ADV- Wear a Vest
Extra Work
HS walk practice at the track after the 10am class
HS Walk WOD
200 yard Sprint*
50 yard HS Walk***
150 yard Sprint **
100 yard HS Walk
150 yard Sprint
50 yard HS Walk
200 yard Sprint
*down and back the football field
**start at 50 yard line run to goal line and back to opposite goal line
***scale HS walk distance as necessary and make up the distance in the sprints.
If done correctly, you should finish at the opposite goal line that you started at.