Workout of the Day 5/28/24

Kids Camp
// Camp 1: May 28- May 31st
// Camp 2: June 17- 20th
// 9:30am- 11:30am
// Ages 6- 13 years old
// Click here to register for Camp 1
// Click here to register for Camp 2

May Giveaway
//We’re offering a CrossFit 51 gift certificate to invite a friend/ family member to join us for a FREE month! Pick up a gift certificate at the front desk for a friend & invite them to join the fun from May 1st- 31st! (*This offer excludes Memorial Day May 27th)

Friends and Enemies Week
// Free Trial Week June 3-8
// Includes all Bootcamp & CrossFit Classes!

Midwest Fall Classic 2024
// Sat. Sept. 28th
// Teams of 2
// Registration Opens Mon. June 3rd on Competition Corner

Barbell Club// Sat. June 1 from 8:00-9:00am
Saturday Open Gym // 9:00- 11:00 am

(8 min)
3 sets of Max Handstand Hold
—Rest 1 min between attempts—
Level 1: Wall Walk Hold
Level 2: Handstand Hold
Level 3: Free Standing Handstand Hold

Workout of the Day
AMRAP in 12 min
Calorie Bike
25-50-75-100-125 ft…
Sandbag Carry @100/ 70 OR
KB Front Rack Carry 55s/ 35s
*Women’s Cals 8-12-16-20…

—Rest 3 min—

AMRAP in 12 min
Calorie Row (0r Ski)
Sled Pull 90/ 45 (or Single DB Walking Lunge)

*Pair up w/ a workout parter and switch AMRAPs
*Every 5ft of Carry and Sled = 1 rep
*Target number of reps each set: 120+ reps
*Sandbag Bear Hug Carry: The weight for the bag needs to be light enough where athletes can stay unbroken across the workout.
*Sled Pull: Weight on the sled should be light and moveable for unbroken distances for majority of the workout.
*Bike/ Row: Choose a pace that allows you to keep the calories rolling.

“We cannot become what we want by remaining what we are.”
-Max Depree