August 19, 2016

18
Aug

August 19, 2016

CFVB End-of-Year Party

I can’t believe it’s already time to start thinking about our annual end-of-year party…but he we are! Please mark your calendars for December 10. We will hold the event at Orchid Island Brewery at 6 PM.

CrossFit

Amir

Workout of the Day
:05
Warm up
2 sets of 10 goblet squats @ a tempo (3-second down 3-second up)
1:00 frog stretch

:10
5×3 Back squats
3 seconds down, 3 seconds pause at bottom, 3 seconds up
* barefoot

:30
2 sets of:
8 each arm dumbbell rows
5 each arm dumbbell strict press

:40
3 sets of:
150m slam ball/sandbag carry (heavy)
100m sled push 90/50
rest as needed

Post your scores to the Whiteboard.