Workout of the Day

Run 5k

This run will leave Second Wind, head down Kennedy Street and wind down into the park. You will turn left and head south on Beach Drive until you reach a pedestrian bridge that crosses Rock Creek. That’s your turn-around point.

For those of you who are terrified of running 5k, or just want some support, Coach Dani will be out there with you and help with strategy, even if that means run/walk. Dani knows a little more about running than your average bear.

From Dani: “EVERYONE and ANYONE who does CrossFit can complete this 5k and I promise you will enjoy it! I will run, walk, jog, skip, whatever with anyone who wants to attempt the distance and we will all finish within the hour.!”



Row 5k



Barbell Bettys

Never a bad time to review squat form and thoroughly warm up all the tight spots before hitting our reps!

Back Squat for load:
#1: 15 reps
#2: 12 reps
#3: 6 reps
#4: 9 reps
#5: 3 reps


Back Squat