Thursday, December 7th 2017

Annoucements:
1) Holiday Party is Friday, December 8th @ Spycoast in Port Jeff. 7PM- 9:30PM. $40 Per Person. Open bar & food. (140 Main St, Port Jefferson, NY 11770)
2) Family & Friend's day is every Sunday going forward. However, It's Family & Friend's day everyday until the end of the year!
3) Order your totally awesome CrossFit Smithtown Apparel by clicking this link!! If you want to receive anything before Christmas, please place your order before December 11th. https://www.barbellcomplexapparel.com/collections/cfs

Warm-Up:
3 Minutes of Double Unders
1 Minute Russian Baby Maker Hold
10 Inch Worm to Push Up
10 Cat/Cow
20 Alt Torso Twists
PVC Tricep Stretches

Strength: 1 1/4 Front Squats
5 Sets x 3 Reps @ 60% Rest 90 Seconds-2 Minutes

Workout of The Day:
For Time:
-1000m row
*front rack hold using 60%-70% of FS for 1/2 the amount of time it took you to row*
-600m run
*Front rack hold using 60%-70% of FS for 1/2 the amount of time it took to do the run*
-200m row
*Front rack hold using 60%-70% of FS for the amount of time it took you to row*

Coaches Note: Holy Front Squat Stuff. Yes, it’s back to front squats because we need them too! Front squats improve our front rack position, our core, and our overall ability to remain upright. For today’s workout, focus in on that row and get it done and out of the way. You don’t want to be standing too long in a front rack position with a heavy weight. That said, this weight will be taken from the rack and not the ground. Static front rack holds will shock your core. Although this workout States 60%-70% of your 1RM FS, I want you to use a “heavy enoug weight sustain 1/2 the time it you to row/run. Have fun with this one!