6.12.19 Workout of the Day

Darren and Morgan, Strong Island, NY

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

Beach Bum Triathlon:

We currently have 15 athletes competiting in this race , Saturday June 22nd. Our goal is to get 30 athletes to sign up this For those individuals that would like to enter this as a team of 3 relay, may do so as well. Copy this link below for all details:

https://www.trisignup.com/Race/SC/HiltonHeadIsland/BEACHBUMTriathlonandDuathlon

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 goal to make this race one of the biggest events in Bluffton.

CrossFit

1. Overhead Squat 5 Sets: 1 Tempo Overhead Squat* 1 Overhead Squat *Tempo - 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand. 2. Partner "Slap Happy" Part #1 P1 In a 5:00 Window... 100 Double-Under Buy-In Time remaining, AMRAP: 12 Overhead Squats (95/65) 4 Burpee Box Jump Overs (24"/20")

P2 above

"Slap Happy" Part #2 P1 In a 5:00 Window... 100 Double-Under Buy-In Time remaining, AMRAP: 8 Overhead Squats (115/85) 4 Burpee Box Jump Overs (24"/20")

P2 above

"Slap Happy" Part #3 P1 In a 5:00 Window... 100 Double-Under Buy-In Time remaining, AMRAP: 4 Overhead Squats (135/95) 4 Burpee Box Jump Overs (24"/20")

P2 above

SCORE=total rounds +reps

ICT

1.Conditioning

Team of 2, 30 minute AMREP

Max meter row

one person must being hanging from bar as partner is rowing, transition how you like. but when partner drops from bar, must rotate.

Winning team will get a prize :)

SCORE=Team Max total reps

2. Midline: 5 minutes