10.9.19 workout of the Day

2018 Fall League Cardinals

Box Brief

Fall League week 1 Team Spirit tonight !! First heat 6 PM #letsgo

Starting today , for the next four consecutive Wednesdays, our last lead class of the day will be 12:30 PM., due to Fall League preparation. The gym will open back up for non led open gym from 4 to 6 PM, space permitting. We have added two non lead classes on Saturday and Sunday from 930 AM-11 AM to accommodate those members that typically take a 515 or 6:15 PM class that did not sign up for Fall League. All other classes are regularly scheduled.

Those that would like to purchase Breast Cancer Awareness T- shirts, please sign up at the gym whiteboard or on our Facebook or Instagram page. Pre-order only, Order deadline is this Thursday, October10 at noon.

CrossFit

Conditioning
"Miracle-Gro"
5 Rounds:
200 Meter Run
15/12 Calorie Assault Bike
12 Strict Handstand Push-ups

Front Squat
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat

ICT

Conditioning
6 x AMRAP 3 resting 3:00 between:
15 Box Jump Overs (24"/20")
20 Alt DB Snatch (50/35)
30/20 calorie row.

-Score = total reps