08.31.17 Workout of the Day

Happy Birthday to they handsome fella.. Prince Edward. No caption needed.

Labor Day Weekend Schedule:

Saturday: CLOSED. All athletes are encouraged to participate in the WOD For RET at CTF on Hilton Head. Details will be given out today by your coaches with the workout description and sign up sheet today. We have a participated in this event for the last 5 years and is superfun!

Sunday: CLOSED

Monday: "Hot Shots 19" WOD. 730 and 9 AM classes.

CrossFit and ICT (same building)

Team of 2:

“Hot Potato” 400 Meter Run, 100 Wallballs (20/14) 400 Meter Run, 70 Deadlifts (135/95) 400 Meter Run, 40 Burpee Box Jump Overs (24/20) 400 Meter Run, 70 Deadlifts (135/95) 400 Meter Run, 100 Wallballs (20/14)

-run is together-

-40 min cap-

Going long today with “Hot Potato”. With a high rep count, dialing in the weight on the barbell and medicine ball will be important. Looking for something that athletes could do 30+ repetitions unbroken of each movement when fresh. If not running today, options listed below:

500/400 Meter Row 40/30 Calorie Assault Bike