9.24.21 Workout of the Day

Congrats to Sebastian & Angela on their arrival of baby Luca. Our youngest future CrossFitter.

Red Friday’s
Wear your RED & Remember Everyone Deployed.

Fittest of Coast Information
Those athletes wanting to compete in the Fittest of The Coast this year, must sign up online by Thursday.. First workout is released this Thursday, September 30th at 7 PM. We will have an athlete list on the whiteboard. More information to follow, on the barbell side throughout the week.

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

Birthdays
Happy Birthday Orlando & Jim Saba

Barbell
Snatch Technique: On the every 2:00 x 3 squat snatches.

-Percentages listed on whiteboard.-

Conditioning: “Arms Wide Open”
For Time
30 hang power snatch (75/55)
30 HSPU
30 OHS (75/55)
30 bar facing burpees
30 hang squat snatch (75/55)

Interval
Conditioning:
Team of 2 30 minute leapfrog AMRAP
12 Double KB/DB deadlifts (50/35’s)
100 m med ball sprint (20/14)
8 Box Jumps (24/20)

Midline: 3 sets for efficiency
15 GHD reverse hypers/good mornings
30 partner medicine ball tosses
:45 second low plank