SCHEDULE OF EVENTS:

7:00-8:00am: Barbell Class (friendly for all levels)
8:00am: Intro to CrossFit (a class for beginners)
8:00-10:00am: Light Rail Run (7 mile run to downtown; bring cash for a drink and light rail fare)
8:00-11:30am: Mountain Bike Ride (3+ hour loop including Chimney Gulch & Apex; intermediate/advanced riders)
9:15-10:15am: CrossFit Lite (a class for all experience levels)
10:30-11:30am: CrossFit Endurance (non-barbell, longer workout)
11:30-12:00pm: Mobility Session (coach-guided stretching and foam rolling)
12:00-3:00pm: Food & Drinks & Raffle Prizes
12:00-12:30pm: Kids’ Race (something fun outside!)
12:30-1:00pm: Beer Mile (we will provide the beer; you provide the amusement)
1:00-2:00pm: S:6 Games (various fun competitions)
2:00pm: Raffle Prize Drawings
*The more activities you do, the more raffle tickets you earn!

100 Day Push-up Challenge:
Day #61 = 61 Push-ups

10 Minute Gymnastics EMOM:
Even Minutes: 6 Chest to Bar Pull-ups
Odd Minutes: 30 sec Isometric Wall Sit

“B-1 Australian Hero WOD”
 Complete 3 Rounds for Time:
400 meter Run
21 Kb Swings (50/35)
15 Knees to Elbows
9 Ring Dips

100 Day Push-up Challenge:
Day #60 = 60 Push-ups

5 Minute EMOM:
(30 secs work and 30 secs rest)
Double Unders or DU attempts

10 Minute EMOM:
1 Squat Clean + 2 Split Jerk
(70% of 1RM)

7 Minute AMRAP:
5 Hang Power Cleans (135/95)
15 Burpees

100 Day Push-up Challenge:
Day #59 = 59 Push-ups

Anaerobic Power Row Intervals
12 x 1:00 for max meters with 2:00 rest
*Goal = match or increase meters each interval.

100 Day Push-up Challenge:
Day #58 = 58 Push-ups

Run an aerobic mile for a warm-up

Complete for Time:
40 Ball Slams (30/20)
40 Slam Ball Sit-ups
400 meter Slam Ball Carry
30 Ball Slams
30 Slam Ball Sit-ups
300 meter Slam Ball Carry
20 Ball Slams
20 Slam Ball Sit-ups
200 meter Slam Ball Carry
10 Ball Slams
10 Slam Ball Sit-ups
100 meter Slam Ball Carry

100 Day Push-up Challenge:
Day #57 = 57 Push-ups

“Diane”
21-15-9
Deadlift (225/155)
Handstand Push-ups

100 Day Push-up Challenge:
Day #55 = 55 Push-ups

“Cardio Helen”
Complete 3 Rounds for Time:
Run 1 mile
21 Kb Swings (50/35)
12 Pull-ups

100 Day Push-up Challenge:
Day #54 = 54 Push-ups

“Rowledo”
Complete 4 Rounds for Time:
600 meter Row
24 Squats
24 Push-ups
24 Walking Lunges

100 Day Push-up Challenge:
Day #53 = 53 Push-ups

1 1/4 Back Squat
5-5-5-5

“Macho Man”
(credit Ben Bergeron)
EMOM for as long as possible:
3 Power Cleans
3 Front Squats
3 Jerks

100 Day Push-up Challenge:
Day #52 = 52 Push-ups

Get to 100 Box Jumps!

At the top of each minute, do 3 Sumo Deadlift High Pulls (115/80). With remaining time in the minute, complete as many Box Jumps (24/20) as possible.

Dessert: Plank Tabata