Thursday 10.11.2018

Announcements

There will be no 6:30pm class Fridayu October 12th. We will be hosting our monthly No Shower Happy Hour immediately following the 5:30pm class. INVITE YOUR FRIENDS AND FAMILY :)

Seaward CrossFit – CrossFit

Question of the day

What do you do when you hang out with your friends?

Deadlift (In 20:00 build to heavy single or 1RM)

Rest ~3 minutes between sets

*Newer athletes heavy sets of 3-5 reps

Accessory Work

3 rounds

20 Hollow Body Rocks

20 Arch Position Rocks

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