12.14.19 Workout of the Day

Save the Date

Christmas Party is Tonight. Doors open at 7 PM @ Poseidon Dec. 14
Buffalo Run is Sunday @ Palmetto Bluff Dec. 15

Christmas Party Notes:

 -All who signed up will receive a wristband upon arrival. This enables you to discounted drinks and food. No wristband, no discount. 

-Step and Repeat pics will be be taken from 7-9 PM upon arrival. 

-All VIP tables are reserved for us, anyone that needs a table please contact Martin before noon today with numbers of guests in your party.

Open Gym: 9:30-10:30 AM

CrossFit and ICT

Conditioning
"Hot and Heavy"
Teams of 3
4 Rounds For Time (30 Minute Cap):
75/60 Calorie Assault Bike
60 Toes to Bar
45 Power Cleans
30 Power Snatches

Round 1: 115/85
Round 2: 135/95
Round 3: 155/105
Round 4: 175/115

Accessory Olympic Cycling
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50 Double Unders
Minute 2: 3 Push Presses + 3 Push Jerks