Workout of the Day
Barbell Floor Press
5 Progressive Sets of 8-12 Reps @ 3-2-1-2 tempo
Perform one empty barbell then 5 progressive sets on the floor press. The tempo is three seconds down, two seconds with your elbows on the ground, up quickly and then reset at the top for 2 seconds or so. Focus on balance, tension and a good mind muscle connection with the weight.
2 x 6-minute rounds, for max calories/reps of:
Bike for 20 seconds, rest 40 seconds
Burpee for 20 seconds, rest 40 seconds
Bike for 30 seconds, rest 30 seconds
Burpee for 30 seconds, rest 30 seconds
Bike for 40 seconds, rest 20 seconds
Burpee for 40 seconds, rest 20 seconds
Today’s metcon is an abbreviated CrossFit.com workout. Generally speaking, you’ll be able to perform harder efforts during the shorter intervals but don’t blow yourself up. This is a 12:00 interval workout. Move at whatever pace feels hard for you and if possible go harder on round 2.
Final Stonewall Fundraising: $1,970!!!
Thank you to everyone who donated to our stonewall fundraiser!! We raised $1,970 from 59 unique donors!! Below are the receipts from our donations to the benefactors. Happy pride ya’ll!
Silvia Rivera Law Project
Amount: $ 985.00 Date: June 26th, 2023 2:57 PM
Transaction #: AF5B0D9F:1687805867
Marsha P. Johnson Institute
Donation Total: $985.00
Transaction ID: T9442556
Campaign Title/ID: Donate to The Marsha P. Johnson Institute/66497
Transaction Day/Date/Time (EST): Monday 06/26/2023 03:02:55 PM EST