Burpees for a Cause
-Sat. Jun 10 at 9:00am
-Please join us in raising funds for a local firefighter, Harrison Moseby.
-He’s been fighting cancer & we need your help with funding his cancer treatment.
-For every $1 donated= 1 Burpee will be given to the coach of your choice
-ALL donations will go directly to his GoFundMe Page by clicking here
-Read his full story on his link posted above
Midwest Fall Classic 2023
Sat. Oct. 7th
// Early Registration Begins Sun. June 4
//Teams of 2
// M/M or F/F Pairs
// Rxd, Scaled, Masters 35+
// Average team age needs to be 40+
// Go to CompeititionCorner.net to register
51 Kids Camp is Back!
Camp 1: May 30- June 2
Camp 2: June 26-29
//Day camp from 9:30-11:30am
// Ages 6-13 yrs old
// $100 per kid/ $75 for sibling
// Email info@crossfit51.com to reserve your child’s spot!
Arbonne// Give your body a nutritional reset! Next 30 Day Challenge begins June 5th! // Check out all of the 100% Vegan & Gluten-Free Supplements & Products by clicking here! Contact Michelle directly with any questions!
Saturday Bootcamp// 8:00-9:00am
Saturday Open Gym// 9:00-11:00am
Workout of the Day
Team WOD
Teams of 2
For Time (24 min)
3 rounds
50 Burpee Box Get Overs @ 20″
Reps of Back Squats Totaling 5000 lbs/ 4000 lbs (pick load)
(Scaled: 4000/ 3200 lbs or 50 Dumbbell Front Squats (Light)
*Goal is 16-18 min
*Stimulus for today’s workout is steady and consistent pacing into strategic sets and weights on the bar to minimize fatigue while maximizing efficiency.
*Burpee Box Jump Over: Be swift and efficient. Goal is to complete at least 5+ reps back and forth.
*Back Squats: You can take the bar from the floor or squat rack. The weight used can vary for each athlete, and lighter weights will require more reps, while heavier weights will cause more exhaustion to the lower body.
*Partners can choose the weight on their barbell and can have different weights for each partner.
Male teams: 5000lb total could be 38 reps at 135lbs or 53 reps at 95lbs.
Female Teams: 4000lb total could be 42 reps at 95lbs or 62 reps at 65 lbs
Cool Down / Mobility
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
“The measure of intelligence is the ability to change.”
-Albert Einstein
