Monday, August 31, 2015

30
Aug

Monday, August 31, 2015

Food Bank
During the month of September, CrossFit Brave will be holding a food drive to support the Food Bank of Central and Eastern North Carolina! Thanksgiving and Christmas are the most popular times to do food drives, but the Food Bank needs food year round, so this will give them a head start going in to the holiday season. There will be a few bins in the gym to drop off donations, and I will post a list of their most needed items (click the link to see the list) so we can make as much of a difference as possible. Let me know if you have any questions!

Strength
3 Front Squats + 1 Jerk
Work up to heavy single

Conditioning
“Elizabeth”
21-15-9
Squat Cleans (135/95)
Ring Dips
*Scale Ring Dips to Banded Ring Dips, Walker Dips, Box Dips, or Push Ups

Metabolic
2 Rounds
25 Sit Ups
25 Box Jumps
25 Push Press
25 second Plank Hold
25 Slam Balls
*200m Run before each movement

Leave a Reply