5.28.21 Workout of the Day

830 crew

Red Friday’s
Wear your RED & Remember Everyone Deployed

Birthdays
Happy Birthday Jennifer Weniger

Upcoming Events
-Beaufort Water Festival 5K & 10K this Saturday.
-Kids CrossFit starts next week. Ages 5-12, M-W-F for the month of June.
Memorial Day Murph class times: 530 AM, 7 AM, 830 AM. All details posted on our IG & FB.

May Challenge #MileADayMay
Every day in May, run a least a mile. Before or after class, get with a fellow member & get in some miles. Machines subs: 2K row or 3 mile bike.

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes.

Barbell
1.Strict Press, on the every 2:00.
4-2-4-2-4-2

-All sets are completed based off of 5 RM Strict press.

2. Conditioning, “Mementoes”
3 RFT
36/24 calorie bike
24 T2B
12 jerks (185/135)

Bike subs listed on whiteboard.

Interval
Conditioning,
On the every 4:00 x 6 sets
50 Dubs/100 singles /:45 second practice
300 m run
6 single DB devils press (59/35)

Row sub: 300/250 m row

This Wod was programmed 2 days ago on the Barbell Side. The goal is sub 3:00 second rounds with our fastest athlete maintaining 2:10 second splits every round.