12.16.17 Workout of the Day

Christmas Party Details

-Doors open 7 PM

-Step and Repeat Red Carpet Pics will take place form 7-9 PM.

-All members and guests that have up signed will be on Guestlist downstairs. You will all be given wristbands which give you access to discounts drinks, shots and food all night.

-All tables and VIP areas will be reserved for us on a first come first serve basis.

-And Bryan Law is coming.

Top 10 Christmas Party Member Requested Local Business Day Of "Go To" List

1. CrossFit 843 OPEN 7-10 AM 201-679-0825

2. Palm Beach Tan OPEN 8-8 PM 843-815-8261

3. European Wax Center OPEN 10-6 PM 843-757-9291

4. Straight Edge Barber Shop OPEN 8-6 PM 843-815-2883

5. Bill's Liquors OPEN 9-7PM 843-815-5077

6. Tip Toe Nails OPEN 9-7PM 843 -836-2900

7. Saks OFF-5th OPEN 9-10PM 843-815-2717

8. Superior Dry Cleaners OPEN 8-5PM 843-815-5105

9. Southern Roots OPEN 9-5PM 843-247-0124

10. UBER OPEN 24/7

1. CrossFit and ICT

"Three Peat"

1. Conditioning:

Teams of 3 AMRAP 25: 70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches (75/55) 60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (95/65) 50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches (115/80) 40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches (135/95) 30/20 Calorie Row, 30 Bar-Facing Burpees, Max Power Snatches (155/105)

-ICT sub in Deadlift for snatches-

One athlete works at a time in this team of 3 workout. The weight on the power snatches should be something that athletes could complete 25, 20,1 5,10, and 5 repetitions unbroken respectively if they needed to. Calories are different for teams of men and women. For mixed teams, complete 60-50-40-35-25 calories. Two athletes can switch out weight after each round of power snatches as other athlete works on the rower. Athlete may get to the rower early, but cannot begin until the last power snatch is completed. If athletes reach the last barbell, they will complete as many reps as possible in the remaining time.

2. Run Conditioning 5 Rounds: 2:00 On, 1:00 Off

4 Rounds: 1:30 On, 1:30 Off

3 Rounds: 1:00 On, 2:00 Off