2.1.19 Workout of the Day

Matt

Box Brief

-Our "Committed Club" is back. Starting today, February 1st, we are going to raffle away a free month, every month. Check in upon arrival of every class you attend. Those athletes that have 20+ class sign ins at the end of every month will be randomly picked out a hat, one member receiving a free month. One sign in per day. Our way to incentivize your commitment and hold you accountable.

-Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed.--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

1. Strength:

8 min EMOM

Hang Power Snatch + Hang Squat Snatch, building 2. For time 50 Barbell Facing Burpees 40/30 Calorie Bike 30 Squat Snatches (115/80)

-12 minute cap-

2. Midline Not For Time: 50 GHD Sit-ups 75 AbMat Sit-ups 100 Good Mornings (45/35)

ICT

1.Conditioning: 20 min AMRAP

10 pullups 15 HRPU 20 single KB OH walking lunges (35/20)

*After every 2 rounds, run 300/400 m row-

2. Cooldown+Midline: 5 Rounds: 20/14 Calorie Row

20 strict abmat situps Rest 1:00 between efforts