2.4.19 Workout of the Day

Super Bowl Winners:

1st quarter: Andrew Byrd $100

2nd quarter: Gina Rodriquez $200

3rd quarter: Coach Peter $300

Final: Coach Peter $400

Box Brief:

-All 2019 Open Information will given out today in class.

-Our "Committed Club" is back. 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.

CrossFit

1. Front Squat On the 90 Seconds x 6 Sets: Set 1: 3 Reps @ 75% Set 2: 2 Reps @ 80% Set 3: 1 Rep @ 85% Sets 4-5-6: 1 Rep @ 90%

2. Team of 2 "Life Jacket" A. P1 AMRAP 5: 27 Calorie Row 27 Thrusters (115/80) 27 Chest to Bar Pull-ups

B. P1 AMRAP 5: 21 Calorie Row 21 Thrusters (95/65) 21 Toes to Bar

C. P1 AMRAP 5: 15 Calorie Row 15 Thrusters (75/55) 15 Pull-ups

SCORE=total team reps

ICT

1. Conditioning

25 minute AMRAP

300 m sprint

20 KBS (53/35)

15 KB Goblet squats

10 burpees

2. Midline: Double Tabata