The 6:30ers after yesterday's WOD.

The 6:30ers after yesterday’s WOD.

WOD for Tuesday, June 4
WODs at 6, 8:30 & 11:45 am and 5:15 & 6:30 pm

Boot Camps at 6 & 7 am
Foundations from 7:30 to 9 pm

Second Saturday Series: Functional Movement Systems (FMS) will be held THIS Saturday, June 8 from 12:15 until 1:30 pm. Join founding member and Physical Therapist Jay de Leon for an interactive and informative presentation. FMS is used to evaluate functional movements, and Jay will then categorize people who might be at risk for injury. Be sure to RSVP!

Foundations begins TONIGHT and will be held from 7:30 until 9 pm.

Strength
Front Squat (FS)
Establish 1RM

After an extensive warmup focusing on the wrists, spend 20 minutes establishing 1RM. Focus on keeping your elbows high, ideally parallel to the floor. Make sure you break parallel, i.e., hip crease below knees. Drive your helps forward and explode out of the bottom of the squat.

Conditioning
18-15-12-9-6-3
Dead-lift (225/165#)
Burpee box jump overs (30/24″)

The dead-lifts are heavy and the box jumps are high.