8.7.19 Workout of the Day

2018 Member Appreciation Party

Save the Date: Next Saturday, August 17th, we will be hosting our 2nd Annual Member's Appreciation Pool Party at Hampton Lake (Active members and their family only). More information to follow.

Box Brief: Starting this week, we will be adding FREE childcare for our Friday 515 PM classes.

August 2K row Challenge: Before or after class, get your row on. Zero excuses.

CrossFit

1.Tempo Clean Deadlift
7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down

2.Conditioning
"Ninja Turtle"
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike

ICT

1. Conditioning

3 sets for max reps

2 minute Calorie Row

rest 1 minute

2 minute DB hang alt Snatch (50/35)

rest 1 minute

2 minute front rack single DB Step ups (50/35)

rest 1 minute 

2. Midline: Double Tabata

3. Cooldown: 800 m light jog