1.26.18 Workout of the Day

Happy Birthday Herman!

Box Brief

-For the next month, in preparation for the Open, on the CrossFit side we will substitute gymnastic skill work for our Midline "abs" at the end of the class (time permitting). Our goal is to get you as prepared as possible.

-Refer a friend and make that $$$, see your coach for more details-

-Our annual Super Bowl Pools are posted at the gym. Get your squares while they last.

CrossFit and ICT

1. "Road Rash" 5 Rounds, On the 5:00 5 Dumbbell Hang Clean and Jerk, Left Arm (50/35) 5 Dumbbell Hang Clean and Jerk, Right Arm (50/35) 10 Alternating Dumbbell Power Snatches 10 Chest to Bar Pull-Ups 15/12 Calorie Assault Bike

2. Midline 3 Sets: 20 Weighted Sit-Ups 25 x 4-Count Flutter Kicks 30 Second GHD Supine Hold

Rest 2 Minutes Between