8.10.17 Workout of the Day

TBT July 2012. From 1100 sqft to 11,000 sqft opening November 2017.

Thanks to ALL our members for sticking with us this past 5 years. Our New facility is going to transform functional fitness in the Lowcounty and we couldn' be more pumped!

Bluffton, we are here to stay so get ready!

CrossFit and ICT (Both in CrossFit Building)

1.Conditioning:“Ring the Bell” 27-21-15-9 Kettlebell Swings (70/53) Burpees 400m Run

-20 min cap-

2. Gymnastic Skill: 8 minute EMOM (:30/:30)

ODD: Athletes Choice

EVEN: Athletes Choice

In today’s triplet, we are looking for a heavier load on the kettlebell, but a weight that athletes could complete a max effort set of 30+ repetitions when completely fresh. If athletes are unable to go overhead, a Russian Kettlebell Swing to eye-level can be substituted.

For athletes unable to run, substitutions are listed below: 500 Meter Row 28/20 Calorie Assault Bike