3.17.20 Workout of the Day

Happy St Patty’s Day! Come on out and show these ladies a little 💴 love at Katie O’ Donald’s.

IMPORTANT GYM INFORMATION:

We are maintaining normal operations at this time. Childcare will not be provided until further notice. Childcare is a free amenity we provide for paying members. Your membership covers the use of the gym and the classes offered. We provide childcare for our members under normal circumstances. We can not have a large amount of children in a confined area, as this would be a direct violation of the CDC at this time. We have been able to increase our sanitation of the gym between classes. We are also going to use the size of the gym to be able to distance our athletes from each other during workouts. I know this is trying time for all of us. Please be patient and understanding during this time. We are during EVERYTHING in our power to keep our gym safe and will continue to provide you will the best hour of your day. In addition, we would be happy to address this issue further for anyone who has questions. We are in this together we will get through this together. #blufftonstrong

While the risk of the Coronavirus in SC is low, we want to do our part to keep CF-843 as safe as possible. The experts are saying that thoroughly washing your hands is the best form of protection. To take this to the next level we are going to make some short term changes at CF-843: 1.No chalk buckets – Bring your own chalk if you need it. 2.More wipes around the gym – Please wipe down everything you touch.3.No whiteboard markers for members. 4. No fistbumbs or high fives before or after the WOD. 5.If you have a fever, cough or consistent sneezing please stay out of the gym. 6. If you have traveled to Asia, Europe, or the Middle East please stay out of the gym for two weeks.

CrossFit
Conditioning 
“Six Flags”
Every 3:00 x 6 Rounds:
21/15 Calorie Machine or 300 m run
30 Double Unders
3 Power Snatches

Build in Power Snatch Weight

Run Conditioning ( as class time permits)
On the 0: 600 Meter Run
On the 4: 400 Meter Run
On the 7: 200 Meter Run

On the 10: 600 Meter Run
On the 14: 400 Meter Run
On the 17: 200 Meter Run

On the 20: 600 Meter Run
On the 24: 400 Meter Run
On the 27: 200 Meter Run

ICT
Conditioning
Every 10 Minutes x 3 Rounds:
1,000/800 Meter Row or1000 m run
30 Dumbbell Power Snatches (50/35)
50 DB Front Squats (50/35)