5.26.21 Workout of the Day

Happy Birthday Brian Larsen & Stephen Page.

Upcoming Events
-Beaufort Water Festival 5K & 10K this Saturday.
-Kids CrossFit starts next week. Ages 5-12, M-W-F for the month of June. See Amber for all details.

May Challenge #MileADayMay
Every day in May, run a least a mile. Before or after class, get with a fellow member & get in some miles. Machines subs: 2K row or 3 mile bike.

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes.

Barbell
1.Positions: Static holds
In a 15 minute window, accumulate the following totals in the bottom of the squat.
Back Squat - 2 Sets of :30s
Front Squat - 2 Sets of :20s
Overhead Squat - 2 Sets of :10s

-All sets are completed based off of 70% of 1 RM OHS.

2. Conditioning, “Hang in There”
On the every 4:00 x 5 sets
50 Dubs
300 m run
10 hang squat cleans (115/85)

Row Sub: 350/300 m

Interval
Conditioning, 25 minute partner leapfrog AMRAP
10 abmat sit-ups
10 Double DB push press (50/35’s)
10/7 calorie bike or ski