FUNday

2 Rounds for TIME with a partner:
 50 In & Out Tire Flips
 400m RUN
 50 Toes-2-Bar
 400m RUN

The Definitive Guide to Debunking Misconceptions About CrossFit
Not trying CrossFit because you saw the CrossFit Games on TV is like 
not jogging around the block because you saw a marathon in the Olympics.

Thursday

EMOM for 12min:

 EVEN: 10 Deadlifts (225/155)

   ODD: 10 Box Jumps (30/24")

The Happiness Formula
Three things make you happy ….
  1. Doing work you love
  2. Being around people you love
  3. Living in a place you love

If you can get 2 out of 3 you’re doing awesome. Get 3 of 3 and you’ve hit the jackpot.
With 1 out of 3 you can still be content.
Zero out of 3 and you’re miserable. Change it!

Wednesday

AMRAP in 16min of:

 10 Back Squats (135/95)

 15 Hang Cleans (95/65)

 Anchor RUN 

“Coaches, understand that every athlete will continue to improve with a single CrossFit workout per day. Volume is not the cure-all; effective coaching is.”

                        - @jameshobart, (CF-L4)

Tuesday

Mobility Work & ROM Exercises
Bench Press Program

Our thoughts and prayers go out to everyone affected by Hurricane Florence. 

Monday

For TIME:

Building RUN

  21-15-9

  Thrusters (75/55)

  Pull-UPs

Building RUN

  21-15-9

  Thrusters (75/55)

  Pull-UPs

Building RUN

How to help Hurricane Florence victims:
 10 things you can do right now