5.22.20 Workout of the Day

Box Brief

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

We have added a 6 AM Saturday class starting this week.

Prior to Covid, we combined Thursday classes but due to the circumstances, for the time being, we will have separate Thursday classes, CrossFit & ICT.

Murph shirts will be in today. We will make a post when they arrive, first come first serve.

Please be proactive and sign up for Memorial Day “Murph” on MINDBODY. We will be having classes at 530, 7, 830 &10 am. Classes will fill up.

For your convenience, our workouts will now be posted every night at 7 PM.

CrossFit
Conditioning
“90 Shiny”
21-15-9:
Power Cleans (135/95)
50 Double Unders After Each Round

Directly Into…

21-15-9:
Front Squats (135/95)
50 Double Unders After Each Round

ICT
Conditioning: 4 sets each
In a 3 minute window complete
ODD: 400 m run INTO
Max Double DB deadlifts (50/35’s)
EVEN: 400 m run INTO
Max plank to pushups
-Rest 1 minute after each set-

-Find a maintainable distance that you can run in two minutes or less-