12.5.19 Workout of the Day

TBT 2018 Christmas Party

Save the Date

Christmas Party @ Poseidon Dec. 14
Buffalo Run @ Palmetto Bluff Dec. 15

Box Brief
-December Committed Club is here. Please continue to sign in prior to class. Athletes who check in 20 plus times this month will be raffled off for a free month.

-Hoodie and Long Sleeve T shirt Pre order sheets are on gym whiteboard. Orders will be placed Monday, December 9th at noon.

-Today at 515 PM Coach Clay will be hosting a FREE 1 hour foam roll/stretching class on the ICT side. If have interest please show up. We would ideally like to add more classes like this for you all.

CrossFit and ICT

Partner “Kelly”
5 rounds for time of:
Run 400 meters-Run together
30 box jumps
30 wall-ball shots

Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

Midline:
2-3 sets for efficiency
50 m OH single DB waiter walk
25 GHD/ abmat sit-ups