10.3.18 Workout of the Day

The twins, Chelsey and Ashley, "Two Tone" 20:36 RX, exact same time, exact same pose. 415 PM

Box Brief

1. Fall League Heats are posted below.

2. There will be no evening classes this Thursday. The last class will be 1230 PM. There will however be a non-led open gym in the weightlifting area for those who are not participating in Fall League, 4-6 PM.

Week 1 Fall League Heats

615: Saints, Seahawks, Jags, Pats

635: Bills, Broncos, Packers, Giants, Buccs

655: 49'ers, Viking, Jets, Raiders, Titans

715: Cowboys, Bears, Steelers, Chargers, Eagles,

735: Browns, Bengals, Lions, Falcons, Rams

755: Cardinals, Texans, Dolphins, Colts, Panthers

CrossFit

1.Push Press

Heavy Set of 10

2.“Clothesline” AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) Up by (2’s) until finish

3. Odd-Object For Time: 50 Manmakers (35’s/20’s)

ICT

1. Team of 2 25 minute partner leapfrog AMRAP

15 KBS (53/35)

12 plank to pushups

100 m med ball run (20/14)

2. Midline: 2 sets of Static Holds (:30/:30)

hollow +superman+left plank +right plank