11.26.19 Workout of the Day

Happy Birthday Luis

Thanksgiving Week Schedule
Monday-Wednesday: regular class times, (no 630 AM Wednesday.)
Thursday: 715 and 830 AM (830 Childcare provided)
Friday: 530 AM, 715 AM 830 AM 930 AM ( childcare provided 830 and 930)
Saturday: regular class times
Sunday: Closed

Save the Date

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

CrossFit side new program cycle overview

Yesterday marked our first day of our @comptrain training cycle named “SilverBack” primarily focussing on strength. “We’re going to increase our raw power by hammering the slow lifts–squat, deadlift, and press. We’ll increase our ability to use it through proper positioning and mobility. Moving better will lead to new PRs. And the combination of strength and durability will leave us less injury prone, so that we can train harder throughout the year.“

CrossFit

Strict Gymnastics
Not For Time:
30 Wall Walks

Conditioning
"Sea Horse"
3 Rounds:
1,600 Meter Row
800 Meter Ski / 30 calorie echo bike.
400 Meter Run
20 Burpee Box Jump Overs (24"/20")

ICT

Conditioning
Team of 2 30 minute AMRAP
200 m Single KB Run(53/35) -together
30 burpees
40 KBS
-Run together, partition reps how feel fit-
Midline 3 rounds for efficiency
20 Glute Bridges
30 shoulder taps (lf+rt=1)
40 second hollow hold