6.14.19 Workout of the Day

RED Friday's

Box Brief

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

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.

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

1. Skill: Muscle Ups/ Pullups

2. Conditioning:“Bowflex”

5 Rounds On The 5:00

10 Strict Pull-ups

21/15 Calorie Row

10 – 8 – 6 – 4 – 2 Deadlifts

*Build in weight each round

3. Midline: Coaches Choice

ICT

1. Conditioning

25 minute EMOM (:30/:30)

min 1: 7/5 calorie bike

min 2: Alt DB hang snatch (50/35)

min 3: prone plank on rings

min 4: GHD situps

min 5: 100 m sprint

2. Cooldown: 600 m jog

3. Midline: 5 minutes