Announcements
☀️End of Summer Pool Party at Encore Beach Club ☀️
ft DJ Two Friends (aka Big Bootie Mix) we play all the time! 🔥🎶🔥
Friday Aug 22nd 1p-till…
Spouse, Friend, or Coworker are Welcome to Join Us!
The Strip CrossFit – The Strip CrossFit
Bench Press (10-10-10)
Every 2 Minutes alternating with 10 Pull-ups
10 Reps at 50%
10 Reps at 60%
10 Reps at 70%
Workout (4 Rounds for time)
Every 4min for 4 Rounds
20 GHD Sit-ups (max 50sec)
15 Burpees or 5 Wall Walks
50 Double Unders
❤️ Love Island: Heart Race Challenge (Checkmark)
1. Warm-Up – Welcome to the Villa (6 min)
Assault Runner Group
1 min walk → 1 min good mornings → 1 min jog
Floor Group
1 min squats → 1 min shoulder CARs → 1 min plank walkouts
👉 Switch after 3 min so both groups hit runner & floor.
2. Main Event – The Heart Race Challenge (3 x 8-min rounds)
FLOOR CIRCUIT (AMRAP style, 8 min):
10–15 DB Squat Press
10–15 Alternating Rows
10–15 Stance RDL (each leg)
10–15 Alternating V-Ups
RUNNER CIRCUIT (for distance & core, 8 min):
200m run
15 Sit-Ups
300m run
15 Med Ball Bicep Curls
👉 Keep cycling through until time is up.
FINISHER
3. Recoupling Ceremony Finisher (6–8 min)
Find a new partner! Together complete:
40 Squats (split reps between partners)
30 Sit-Ups (together or split)
20 Med Ball Passes
