10.8.19 Workout of the Day

2018 Fall League Bills

Box Brief:

Those that would like to purchase Breast Cancer Awareness T- shirts, please sign up at the gym whiteboard or on our Facebook or Instagram page. Pre-order only, Order deadline is this Thursday, October10 at noon.

Starting this Wednesday, for the next four consecutive Wednesdays, our last lead class of the day will be 12:30 PM., due to Fall League preparation. The gym will open back up for non led open gym from 4 to 6 PM, space permitting. We have added two non lead classes on Saturday and Sunday from 930 AM-11 AM to accommodate those members that typically take a 515 or 6:15 PM class that did not sign up for Fall League. All other classes are regularly scheduled.

CrossFit

Power Clean
On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low Hang Power Clean

Conditioning
"Ecod"
3 x AMRAP 4, resting 4:00 between:
15 Burpee Box Jump Overs (24"/20")
21 Power Cleans
27/21 Calorie Row

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

Power Clean
On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low Hang Power Clean

ICT

Conditioning
Team of 2, 30 minute AMRAP
80 KBS (53/35)
60 burpees
400 m run -together
20 Calorie Echo Bike

Midline 8 minute EMOM
ODD: 20 sit-ups
EVEN ::30 prone plank