Announcements

Dragon Boat Racing – Saturday, June 11. (Non-mandatory practice on Sunday, June 5th). Sign up at FTX. Deadline to sign-up is today! Talk to any of our trainers. Space is limited to 20 persons. $35 ea.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Strength / Skill work

Back Squat
5 – 5 – 3 – 3 – (1 – 1 – 1)
55 – 70 – 80 – 90 – (95+)%

CLASS WIDE TEAM WOD

# of reps X athletes in class

• 5 Rope Climbs
• 10 DB Man-makers, 20s/12s
• 20 Cal Row
• 30 Box Jumps, 24/20″
• 40 Russian KBS, 55/35#

Women’s Volunteer shirt for the Fire Team Challenge & Fundraiser