3.2.18 Workout of the Day

Though highly unlikely you may never ring this bell Pratt Reed, we appreciate your donation to the gym. Thank you and let's all put this thing to good use!

Box Brief:

Everyone Wears RED TODAY!

IMPORTANT OPEN Workouts Hours:

Due to the Palmetto Bluff Run on Sunday, we WILL NOT have Open Gym this Sunday. You will have the opportunity to complete your 18.2 on Saturday after class from 10-11 AM or on Monday,. Please coordinate with a judge prior to class to be judged so we do not take away from the group class experience. All of us coaches will be at the run supporting our athletes and all are encouraged to cheer them on.

Child Care Times Hours and Information:

MWF 830-930AM,

M-F 9:30-10:30AM,

M-TH 5:15-6:15PM

-Out of respect to the Child Care ladies and Coaches, please be on time. For insurance purposes, no child is allowed to be unattended in the main gym floor moving forward.

Billing:

Those that would like ACH, Please bring Amber a voided check today or your the credit card service will apply to your March payment.

Palmetto Bluff Run:

-Those that would like to register for the Palmetto Bluff full, 1/2 or 10K this Sunday, the website is

https://www.palmettobluff.com/explore/community-events/marathon/. We have 30 athletes signed up thus far.

Our $10 Discount Code is CROSSFIT.

-New St. Patrick's Day T/Tanks are in.

CrossFit

Conditioning:

Workout 18.1

Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars/hanging knee raises 10 dumbbell hang clean and jerks 14/12-cal. row

ICT

Conditioning:

2 sets each of:

Tabata Bumper G2OH (45/25)

Tabata Walking Step Outs

Tabata abmat situps

Tabata shoulder taps

-rest 1 minute between tabatas-

SCORE=lowest rep/tabata combined

Tabata is :20 sec work/:10 rest