12.9.17 Workout of the Day

Congrats to Ryan and Kayla on their Wedding Day!

Box Brief: This years Annual Christmas Party is next Saturday , Dec 16th @ Poseidon , 7 PM till..

Sign up with you and your guest(s) to reserve a spot. If you do not sign up you will not be allowed in so please sign on up on the whiteboards at the gym.

Dress to impress.

CrossFit

1. Conditioning

"Adderall"

CFNE Benchmark WOD

With a Running Clock: 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

*ICT ers sub in DL, DB Snatches, and WB

2. Midline:5 minutes coaches choice

3. Cooldown:10 minutes light row or bike