12.16.22 Workout of the Day

Morning Interval Ladies

Red Friday’s
Wear your RED & Remember Everyone Deployed.

Christmas Party Information
This year’s Christmas Party will be held at the gym next Saturday December 17th at 2 PM. All members & their families are invited. Bring a dish to share, wear your most festive holiday attire & let’s enjoy a fun day of food, beverages, games & holiday fun. Please RSVP on whiteboard with name & number of guests in your party

December Challenge
This month we will be supporting St. Jude Children’s Hospital by running 62 miles (the year St. Jude opened). We run to support the fight against childhood cancer & other life-threatening diseases.

Barbell
Back Squat [Week 3]
20 rep max at 70% of heavy single. [5% increase from last week.]

FULL SEND FRIDAY
5 RFT
15 Push Jerk (95/65)
12 C2B
9 Sumo deadlift high pull

Interval
18-15-12-9-6
Single DB Deadlift right (50/35)
Single DB Deadlift left
Single DB HPC right
Single DB HPC left
Single DB Push Jerk right
Single DB Push Jerk left
Calorie Ski or Bike
-After each set complete 300 m run-

-This workout is a fun Dumbbell-cardio variation of the CrossFit Hero workout “DT.” Find a weight that you can move unbroken for each rep scheme movement.-