12.11.17 Workout of the Day

Happy Birthday Cathy!

Box Brief: This years Annual Christmas Party is this 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 and ICT

1. Conditioning Team of AMRAP 20: 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 30 Calorie Row 30 Toes to Bar

-one works, one rests, partition how you like-

2. CrossFit: Back Squat 15 min

5x5 Back Squats – 74%

2. ICT: 15 minute Recovery EMOM (:30/:30)

min 1: cal row

min 2: prone plank

min 3: strict abmat situps