11.21.18 Workout of the Day

Start'em young, Sydney, #kidsgym

Thanksgiving Week Schedule:

Monday-Wednesday: Regular Schedule

Thursday: 715 and 830 AM, (childcare provided at 830), 945 AM Annual Beer Mile, BYOB

Friday: 530 AM, 830 AM, 930 AM

Saturday: Regular Schedule

Teen Class Schedule:

Tuesday and Wednesday 415 PM, Thursday 830 AM

Save the Date:

Christmas Party, December 22nd at Poseidon.

CrossFit

1.Barbell Cycling On the 0:00 – Clean Complex @ 45% On the 4:00 – Clean Complex @ 50% On the 8:00 – Clean Complex @ 55% On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar) 3 Rounds: 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean

2.“Breaking Bad” 5 Rounds: 200 Meter Run 2-4-6-8-10 Double Kettlebell Thrusters (53’s/35’s)

3. Accessory: 3×8 Tempo Dumbbell Push Presses 3×8 Tempo Dumbbell Bent Over Row 3x Max Effort Ring L-Sit Hold

ICT

1.4 sets For Max Total Reps complete

1 minute max cal row

rest 1 minute

1 minute max Single DB front Squats (35/20)

rest 1 minute

1 minute max HRPU

rest 1 minute

1 minute max DUBS (2/1 singles)

rest 1 minute

1 minute max 20 m shuttle sprints, outiside (each touch=1 rep)

rest 1 minute

2. Midline: Coaches Choice