8.9.19 Workout of the Day

Happy Friday!

RED Friday's: Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed.

Save the Date: Next Saturday, August 17th, we will be hosting our 2nd Annual Member's Appreciation Pool Party at Hampton Lake (Active members and their family only). More information to follow in class today.

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

1.Skills
Alternating For 15 Minutes: (:30/:30)
Station A: Handstand Walk Practice
Station B: 50' Single Arm Dumbbell Overhead Walking Lunge

2.Conditioning
"Cool Whip"
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into...
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

ICT

1.Conditioning: 30 min EMOM (:30/:30)

min 1: KBS  (53/35)

min 2: abmat situps

min 3: tempo ring rows (3 sec up, 3 sec down)

min 4: HS Hold

min 5 100 m sprint

2. Midline: 5 minute static holds