8.6.19 Workout of the Day

Ryan Ott, AKA "Otter"

Box Brief: Happy Birthday Ryan Ott and Nikki Davis

Save the Date: Next Saturday, August 17th, we will be hosting our 2nd Annual Members Appreciation Pool Party at Hampton Lake (Active members and their family only). More information to follow later this week.

Box Brief: Starting this week, we will be adding FREE childcare for our Friday 515 PM classes.

August 2K row Challenge: Before or after class, get your row on. Zero excuses.

CrossFit.. CLASS WILL BE HELD ON THE ICT SIDE

1.Conditioning "Kelly Rowland" For Time: 50/35 Calorie Row 3 Rounds of “Kelly” 50/35 Calorie Row

1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14)

How many athletes can go sub 20 minutes?

2. Midline: 50 weighted situps+50 glute bridges

ICT.. CLASS WILL BE HELD ON THE CROSSFIT SIDE

1. Team Leapfrog 20 min AMRAP : 12 Kettlebell Swings (53/35)

9 burpees

6 Single Kettlebell Reverse Lunges (53/35)

-one KB/team-

-after every 4 rounds complete 300 m team run with KB

2. Midline + Cooldown: 3 sets for efficiency

15 abmat situps

200 m light jog

:30 hollow hold