12.6.19 Workout of the Day

RED Friday’s. Wear your RED and Remember Everyone Deployed.

Flashback Friday 2018 Christmas Party

Save the Date

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

Box Brief
-December Committed Club is here. Please continue to sign in prior to class. Athletes who check in 20 plus times this month will be raffled off for a free month.

-Hoodie and Long Sleeve T shirt Pre order sheets are on gym whiteboard. Orders will be placed Monday, December 9th at noon.

CrossFit

Tempo Deadlift
7 Sets of 1

Tempo:
5 Seconds Up
5 Seconds Down

Conditioning
"Steam Roller"
For Time:
500m Row/ Erg, 15 Chest to Bar Pull-Ups, 2 Deadlifts
500m Row/Erg, 15 Chest to Bar Pull-Ups, 4 Deadlifts
500m Row/ Erg, 15 Chest to Bar Pull-Ups, 6 Deadlifts
500m Row/ Erg, 15 Chest to Bar Pull-Ups, 8 Deadlifts
1k Row/Erg, 15 Chest to Bar Pull-Ups, 10 Deadlifts

Barbell Pounds: 315/225

ICT

Conditioning
Team of 2 Leapfrog 20 minute AMRAP
5 Calorie Echo Bike
15 DB Hang Cleans (50/35)
100 meter sprint

Midline: 9 minutes (:40/:20)
Glute. bridges
Plank to push-up
GHD reverse hyperextensions

Cooldown:
5 minute ski or row