Momma WOD

SUMMER IS HERE!
1. Weekly Swim WODs are Posted! (See below)
2. We are planning for the 4th of July Parade!
3. Hydrate, Hydrate, Hydrate!

Be Brave and Kind – Help out Sirsy!
Our Friend Melanie from the band Sirsy needs our help…her cancer has returned.

Do you know where our AED is?
If we had an emergency would you know how to use it?

Save the DATE! TEAM WOD! This Friday, June 8th @ 5:30 PM! ←Sign up in RhinoFit!

Mobility is on Thursday at 5:30 PM! ←Sign up in RhinoFit!

Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit!
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Warm-up:
Run 200 meters
10 walking Samsons

WOD:
CrossFit Games Regional Event 1

Triple 3
For time:
3,000-m row
300 double-unders
3-mile run

If you choose to do the entire WOD it will overlap into the next class. Be sure that you row first so that you are running at the end and the next class can use the rowers.
Scroll for scaling options…


• Triple 3
CrossFit WOD 180518 Tips With Rory McKernan
You and Mat Fraser Vs. Linda and Triple 3


Scaling
Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try single-unders. Keep it long! You should aim for a minimum of 30-40 minutes.

Beginner Option
For time:
1,000-m row
100 single-unders
1-mile run

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
Calf stretches
Banded hamstring/quad stretches
Foam Roll

Swim WOD:
Warm-up: 150 meters freestyle

WOD:
4 rounds for time of…
100 meter freestyle
100 meter pull buoy
100 meter kick board (use fins)

June 4, 2018

Tuesday, June 5, 2018

SUMMER IS HERE! 1. Weekly Swim WODs are Posted! (See below) 2. We are planning for the 4th of July Parade! 3. Hydrate, Hydrate, Hydrate! Be Brave and Kind – Help out Sirsy! Our Friend Melanie from the band Sirsy needs our help…her cancer has returned. Do you know where our […]
June 3, 2018

Monday, June 4, 2018

Announcements! Be Brave and Kind – Help out Sirsy! Our Friend Melanie from the band Sirsy needs our help…her cancer has returned. Click above to connect with their Go Fund Me page! We are: “Sebastian CrossFit Rockstar Crew” Do you know where our AED is? If we had an emergency would you know […]
June 1, 2018

Saturday, June 2, 2018

Announcements! Be Brave and Kind – Help out Sirsy! Our Friend Melanie from the band Sirsy needs our help…her cancer has returned. Click above to connect with their Go Fund Me page! We are: “Sebastian CrossFit Rockstar Crew” Do you know where our AED is? If we had an emergency would you know […]
May 31, 2018

Friday, June 1, 2018

Announcements! Be Brave and Kind – Help out Sirsy! Our Friend Melanie from the band Sirsy needs our help…her cancer has returned. Click above to connect with their Go Fund Me page! We are: “Sebastian CrossFit Rockstar Crew” Do you know where our AED is? If we had an emergency would you know […]
May 30, 2018

Thursday, May 31, 2018

Announcements! Be Brave and Kind – Help out Sirsy! Our Friend Melanie from the band Sirsy needs our help…her cancer has returned. Click above to connect with their Go Fund Me page! We are: “Sebastian CrossFit Rockstar Crew” Do you know where our AED is? If we had an emergency would you know […]
May 29, 2018

Wednesday, May 30, 2018

Announcements! Be Brave and Kind – Help out Sirsy! Our Friend Melanie from the band Sirsy needs our help…her cancer has returned. Click above to connect with their Go Fund Me page! We are “Sebastian CrossFit Rockstar Crew” Do you know where our AED is? If we had an emergency would you know […]
May 28, 2018

Tuesday, May 29, 2018

Announcements! Awesome “Murph” Yesterday! Congrats TCCF! Be Brave and Kind – Help out Sirsy! Our friend Melanie’s cancer has returned… Click above to connect with their Go Fund Me page If you donate we are the “Sebastian CrossFit Rockstar Crew” Save the DATE! TEAM WOD! Friday, June 8th @ 5:30 PM! Mobility THURSDAY […]
May 27, 2018

Monday, May 28, 2018 ~ Happy Memorial Day!

Navy SEAL (Sea, Air, and Land) Lt. Michael P. Murphy, 29, from Patchogue, NY was killed by enemy forces during a reconnaissance mission, Operation Redwing, on June 28, 2005. Murphy lead a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan, when they […]
May 25, 2018

Saturday, May 26, 2018

ANNOUNCEMENTS!     1. ISLAND PARTY Today! 10:00 AM to Sunset! Come any time! →Check our Facebook page for any possible weather related schedule changes← →Shuttles begin at 10:00 and will continue on the hour throughout the day. →Captain Ron will meet you at the City dock behind the Park, near the Sportsman’s lodge.   […]
May 24, 2018

Friday, May 25, 2018

ANNOUNCEMENTS!     1. ISLAND PARTY Tomorrow! 10:00 AM to Sunset! Come any time! →Check our Facebook page for any possible weather related schedule changes← →Shuttles begin at 10:00 and will continue on the hour throughout the day. →Captain Ron will meet you at the City dock behind the Park, near the Sportsman’s lodge.   […]
May 23, 2018

Thursday, May 24, 2018

ANNOUNCEMENTS! TWO BIG EVENTS THIS WEEK ↓ ↓ ↓ ↓     1. ISLAND PARTY on Saturday! 10:00 AM to Sunset! Come any time! →Check our Facebook page for any possible weather related schedule changes← →Shuttles begin at 10:00 and will continue on the hour throughout the day. →Captain Ron will meet you at […]
May 22, 2018

Wednesday, May 23, 2018

ANNOUNCEMENTS! TWO BIG EVENTS THIS WEEK ↓ ↓ ↓ ↓     1. ISLAND PARTY on Saturday! 10:00 AM to Sunset! Come any time! →Shuttles begin at 10:00 and will continue on the hour throughout the day. →Captain Ron will meet you at the City dock behind the Park, near the Sportsman’s lodge.     Parking is […]
May 21, 2018

Tuesday, May 22, 2018

ANNOUNCEMENTS! TWO BIG EVENTS THIS WEEK ↓ ↓ ↓ ↓     1. ISLAND PARTY on Saturday! 10:00 AM – Sunset! Come any time! →Shuttles begin at 10:00 and will continue on the hour throughout the day. →Captain Ron will meet you at the City dock behind the Park, near the Sportsman’s lodge.     Parking is […]
May 20, 2018

Monday, May 21, 2018

ANNOUNCEMENTS! TWO BIG EVENTS THIS WEEK ↓ ↓ ↓ ↓     1. ISLAND PARTY on Saturday! 10:00 AM – Sunset! Come any time! →Shuttles begin at 10:00 and will continue on the hour throughout the day. →Captain Ron will meet you at the City dock behind the Park, near the Sportsman’s lodge.  Parking is available on […]
May 18, 2018

Saturday, May 19, 2018

ANNOUNCEMENTS! Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit! ISLAND PARTY! Next Saturday, May 26th! →Shuttles begin at 10:00 and will continue on the hour throughout the day. →Captain Ron will meet you at the City dock behind the Park, near the Sportsman’s lodge.  Parking is available on the grass across the […]