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December 2016

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Push Press 6.5.4.3.2.1 *15 Minute Clock *Groups of (2-3) *Perform sets climbing in weight B. Every 3 Minutes for 18 Minutes From 0:00 - 3:00 2 Rounds of 4 Push Press 4 Burpees Over Bar From 3:00 - 6:00 2 Rounds of 6 Push Press 6 Burpees Over Bar From 6:00 - 9:00 2 Rounds of 8 Push Press 8 Burpees Over Bar Etc. F - 45/35 P - 75/55 S - 95/65  

Believe it or not, getting yourself to the gym is harder than actually working out itself. So, what's a fitness hopeful to do if they don't have the motivation to slip out of bed at 4 a.m. or has an ever-changing schedule? (We've got some ideas for you) Whether you're a swing-shift worker, an early riser, or all-round workaholic, use these tips to help you get your daily sweat session in and make it count. 1) Make Fitness a Priority  If you don’t make time for your health, you will make time for your illness. We often make time

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Kipping Skill and Review Coach's Drills B. 15 Minute Clock - Power Clean & Jerk *Working in doubles (drop each rep) *Climbing in weight C. For Time xxx Power Clean and Jerk *5 T2B EMOM until completion F - 100 C&J @ 95/55 lbs. & 5 Knees to Elbows EMOM until completion P - 75 C&J @ 115/85 lbs. & 5 T2B EMOM until completion S - 50 C&J @ 165/115 lbs. & 5 Unbroken T2B EMOM until completion

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Hang Power Snatch Skill & Practice - Hang Muscle Snatch + 4 Overhead Squats (empty barbell) - Snatch Drop + 3 Overhead Squats (empty barbell) - Hang Power Snatch (Pos. 1) + 2 Overhead Squats (empty barbell) - Hang Power Snatch (Pos. 2) + 1 Overhead Squat (empty barbell) *Each partner performs the complex above x 3 and then switch B. 3 Rounds For Time 100 Sumo Deadlift High-pull 50 Overhead Squats F - 65/45 P - 95/65 S - 115/85 *Teams of (2) *Alternate reps as you see fit