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

Thursday

As Hurricane Florence bears down on us:
 Keep your loved ones safe
 HELP anyone you can
 Secure your residence
 Prepare for the impending Tidal Surge/Flooding

Body-Weight WOD
Tabata... 16 Rounds of :20 WORK :10 REST (8 min)

Alternate after each Round between:
   Push-UPs
   Hollow Rocks

 REMEMBER...