Tuesday
WOD
Complete 8 rounds for time with the following reps:
8-7-6-5-4-3-2-1 Squat clean (M: 115 lbs, W: 80 lbs)
30-30-30-30-30-30-30-30 Double unders

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June Monthly Challenge – Midline Stability & Strength
Its that time of year where everyone wants to get in a few extra sit-ups and their bodies bathing suite ready!  While focusing on the aesthetic goal of a flat tummy or a head-turning six-pack, there are other reasons to do sit-ups and various abdominal work.  In CrossFit, we like to call it Midline Stabilization and Strength and it is the tightening and strengthening of the spine and the muscles around our “core” for 360 degrees of stability. Being strong and powerful under heavy loads and repetitively puts a demand on your midline that will make or break an athlete.  Your power starts at your core and hence the “core to extremity” concept.  If your movement does not start with stability and strength in the core or midline, it will translate to weak and injury prone movements.  Therefore, it is important to understand that strengthening the midline directly relates to powerful and safe movement.  While we will borrow from the knowledgeable Mobility Guru Kelly Starrett and learn to “organize” our spinal mechanics better this month, for the quantifiable part of our Challenge, we will focus on Strengthening the Midline.  This will come in the form of sit-ups, knees to elbows, toes-to-bar, back extensions, weighted good mornings, GHD sit-ups and static work such as L-sits and L-hangs, planks and 6 inch leg raise holds.  We look forward to Challenging your midlines and teaching you about one of CrossFit’s most important and foundational concepts.  This Challenge will start Monday, June 3rd.

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Rowing Challenge
Make sure you connect with your initial Rowing Challenge team mate and coordinate to complete your Final 2K Team Row Challenge WOD.  If will be apart of Wednesday’s WOD, however, if you can not both make it that day, you can complete it at any time on Thursday, Friday or Saturday during our usual business hours.  Classes will get priority on the rowers.

Also, for this week’s 30K Challenge, you have EITHER Monday to Friday OR Tuesday to Saturday to complete the Challenge.  Because Monday is a holiday and we will not be open for the usual class times, we will let you choose your ideal 5-day time frame this week.

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