6.13.19 Workout of the Day

July 4th Independence Day

In order to get receive your FREE Independence Day 5K T shirt you MUST sign up online this Monday June, 17th. Please go to runsignup.com or palmettorunningcompany.com to sign up.

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

CrossFit and ICT

WOD : 5K for time

Midline: 5 minutes

Accessory: Team of 3, 100 m tire flips

-We will have run distance modifications listed on the whiteboard-

Starting today and for the next 3 Thursdays leading up to our Thursday, July 4th Indepenence Day Race, we have programmed a 5k Run. Treat this workout as baseline for you 5k time. Your goal should be to better your time over the next 3 weeks with your end goal to PR your 5k time on July 4th. These next 3 weeks will build your confidence and prepare you for this race. We will use the time in the class for midline and accessory work.