11.27.17 Workout of the Day

Tara, Tanya, and Matteo getting some Thanksgiving family fitness in over this holiday break.

Fort Lauderdale, FL

HOPE YOU ALL HAD A GREAT THANKSGIVING BREAK. THANKSGIVING IS OVER SO PLEASE EVERYONE COME IN 5 DAYS THIS WEEK AND GET BACK INTO YOUR ROUTINE! HOLD YOURSELF ACCOUNTABLE FOR YOUR EFFORTS AND ACTIONS.

NO EXCUSES. JUST PURE, POSTIVE, ENERGY ALL.WEEK. LONG.

CrossFit

1. Conditioning 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14)

-15 minute cap-

2. Back Squat 5 Reps @ 70% 5 Reps @ 73% 4 Reps @ 76% 4 Reps @ 79% 3 Reps @ 82% 3 Reps @ 82%

ICT

Crossfit.com Mainsite workout archived from Thursday 11-23-17

1. Conditioning

Run for 35 minutes

Every 5 minutes, stop and perform 15 burpees

*Guys, if you do not have a timer set on your phone or watch, your modification will be:

Run 800 m than perform 15 burpees.

Run modification: row for 5 minutes, than burpee

2. Midline: Coaches Choice