7.24.20 Workout of the Day

Box Brief
Today, Erin Ussery’s son Jack will setting up his Mobile “Southern Shine Car Detailing Service” again at the gym. He will be offering 5 times slots: 530AM, 630AM, 730AM, 830AM & 930AM. Please respond on our members-only FB page to sign up & for more details. #startemyoung

RED Friday’s. Wear your RED and Remember Everyone Deployed 🇺🇸🇺🇸

New RED t-shirts, tanks & other assorted shirts have arrived & are set up on the front desk for sale.

CrossFit
1.On the every 2:00, Back Squat Wave x 2 sets
Set 1: 3 Reps
Set 2: 6 Reps
Set 3:12 Reps

2. Conditioning
On the 4:00 x 5 Rounds:
10 Deadlift (185/135)
5 Power Clean and Jerks (185/135)
300 m run

ICT
Conditioning : 2 sets of
Tabata calorie row
Tabata box jumps (24/20)
Tabata KB SDHP (53/35)
- You will stay at each station for four minutes. Then, you will rotate to the next station taking a one minute break in between stations. You will complete each station two times, with the goal being to match consistent reps for each station.-

Midline+ Cooldown:
3 sets for of
200 m jog
20 glute bridge
20 straight leg sit-ups.