6.11.19 Workout of the Day

John and Sara, Hawaii

Box Brief:

Childcare Hours

Starting today and throughout the summer, we will provide FREE childcare classes below:

830-930 AM classes Monday-Friday

930-1030 AM classes Monday-Friday

5:15-6:15 PM Monday-Thursday

Saturday 830-930 AM

July 4th Independence Day

Those businesses and members that would like to Sponsor this race please see Martin or Amber. We will send out a sponsorship form today via Facebook to everyone. We expect over 400 runners with our gaol to make this race one of the biggest events in Bluffton.

CrossFit 1. Hang Power Clean + Power Clean in 15 minutes build to a Heavy Complex

2. “Power Ranger” For Time: 15 Power Cleans (155/105) 600 Meter Run 10 Power Cleans (155/105) 400 Meter Run 5 Power Cleans (155/105) 200 Meter Run

3. Aerobic Capacity Cooldown Preferably completed on the rower, with the bike being our second preference. 10 Sets at 70% 1 minute Work 1 minute Rest

ICT

1."Tabata Tuesday"

2 sets for lowest combined reps

A. calorie bike

rest 1 minute

B. 10 meter shuttle sprints, each touch= 1 rep

rest 1 minute

C. burpees to 6 target

rest 1 minute

2. Midline + Cooldown 3 sets:

200 m sprint

20 Glute bridges

15 PVC good mornings

10 v-ups