10.16.19 Workout of the Day

2018 Fall League Week 2

Box Brief

Fall League Week 2 is tonight! Please be on time and support our country and military by dressing accordingly.

The next 3 consecutive Wednesdays, our last lead class of the day will be 12:30 PM., due to Fall League preparation. The gym will open back up for non led open gym from 4 to 6 PM, space permitting. We have added two non lead classes on Saturday and Sunday from 930 AM-11 AM to accommodate those members that typically take a 515 or 6:15 PM class that did not sign up for Fall League. All other classes are regularly scheduled.

CrossFIt

Wednesday Primer
On the Minute x 20 (5 rounds):
Minute 1: 5 Overhead Squats (50% of 1RM Snatch)
Minute 2: 15/12 Calorie Row
Minute 3: 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4:12/9 Calorie Ski Erg or Bike

ICT

Conditioning :4RFT:
50 Shoulder taps (lf+rt=1 rep)
40 air squats
30/24 Calorie Row
200 Meter Sprint