Momma WOD

COMING EVENTS!
Warrior Dash ~ February 11th
CrossFit Games ~ February 23rd-March 26th
Florida Tech Panther Challenge ~ February 25th

Navy Seal Museum Trident Challenge ~ March 18th
Festivus Games ~ April 22nd

New!
Our second Women’s Self Defense class is full ~ Please put your name on the waiting list so that you can be first in line for the next class!

The Warrior Dash is Saturday! If you would like to carpool/caravan plan to meet at the box at 9:00 AM. We are planning to go to Manny’s Chop House after the race if you are interested…

SayFit and KidFit are coming this month! Please help us spread the word!
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Pre-WOD:
Jump rope 2 minutes + 30 dynamic calf stretches;
2 x (5 pull-ups, 5 ring dips, 10 wall balls);
2 x (:30 forearm plank, 10 dynamic prone scorpion)

Skills:
Jump and hang
Jumping-from-box to bar muscle-ups
Burpee Bar muscle-ups
Kids 
…wait for it!

WOD:
6 rounds for time…
3 Burpee Bar Muscle-ups*
50 Double-unders
Cash out: 50 wall balls 14/20#

*scale to 5 burpee jumping (box) bar muscle-ups
or 5 burpee JUMP-and-hang 3 seconds

Post-WOD:
3-Way shoulder, foam roll

 

February 8, 2017

Thursday, February 9, 2017

COMING EVENTS! Warrior Dash ~ February 11th CrossFit Games ~ February 23rd-March 26th Florida Tech Panther Challenge ~ February 25th Navy Seal Museum Trident Challenge ~ March 18th Festivus Games ~ April 22nd New! Our second Women’s Self Defense class is full ~ Please put your name on the waiting list […]
February 7, 2017

Wednesday, February 8, 2017

COMING EVENTS! Warrior Dash ~ February 11th CrossFit Games ~ February 23rd-March 26th Florida Tech Panther Challenge ~ February 25th Navy Seal Museum Trident Challenge ~ March 18th Festivus Games ~ April 22nd New! Our second Women’s Self Defense class is full ~ Please put your name on the waiting list […]
February 6, 2017

Tuesday, February 7, 2017

COMING EVENTS! Warrior Dash ~ February 11th CrossFit Games ~ February 23rd-March 26th Florida Tech Panther Challenge ~ February 25th Navy Seal Museum Trident Challenge ~ March 18th Festivus Games ~ April 22nd New! Our second Women’s Self Defense class is scheduled ~ Sign-up sheet is on the table The […]
February 3, 2017

Saturday, February 4, 2017

COMING EVENTS! Warrior Dash ~ February 11th CrossFit Games ~ February 23rd-March 26th Florida Tech Panther Challenge ~ February 25th Navy Seal Museum Trident Challenge ~ March 18th Festivus Games ~ April 22nd All have links …sign-ups on the board ⇒⇒⇒ Dr Backs to the Future: Changing Health Care ⇐don’t miss this […]
February 2, 2017

Friday, February 3, 2017

COMING EVENTS! Warrior Dash ~ February 11th CrossFit Games ~ February 23rd-March 26th Florida Tech Panther Challenge ~ February 25th Navy Seal Museum Trident Challenge ~ March 18th Festivus Games ~ April 22nd All have links …sign-ups on the board ⇒⇒⇒ Dr Backs to the Future: Changing Health Care ⇐don’t miss this […]
February 1, 2017

Thursday, February 2, 2017

COMING EVENTS! Warrior Dash ~ February 11th CrossFit Games ~ February 23rd-March 26th Florida Tech Panther Challenge ~ February 25th Navy Seal Museum Trident Challenge ~ March 18th Festivus Games ~ April 22nd All have links …sign-ups on the board ⇒⇒⇒ Dr Backs to the Future: Changing Health Care ⇐don’t miss this […]
January 31, 2017

Wednesday, February 11, 2017

COMING EVENTS! Warrior Dash ~ February 11th CrossFit Games ~ February 23rd-March 26th Florida Tech Panther Challenge ~ February 25th Navy Seal Museum Trident Challenge ~ March 18th Festivus Games ~ April 22nd All have sign-ups on the board ⇒⇒⇒ Dr Backs to the Future: Changing Health Care ⇐don’t miss this video! […]
January 30, 2017

Tuesday, January 31, 2017

COMING EVENTS! Warrior Dash ~ February 11th CrossFit Games ~ February 23rd-March 26th Florida Tech Panther Challenge ~ February 25th Navy Seal Museum Trident Challenge ~ March 18th Festivus Games ~ April 22nd All have sign-ups on the board ⇒⇒⇒ Dr Backs to the Future: Changing Health Care ⇐don’t miss this video! […]
January 29, 2017

Monday, January 30, 2017

COMING EVENTS! Warrior Dash ~ February 11th CrossFit Games ~ February 23rd-March 26th Florida Tech Panther Challenge ~ February 25th Navy Seal Museum Trident Challenge ~ March 18th Festivus Games ~ April 22nd All have links for more info ~ sign-ups on the board ⇒⇒⇒ Dr Backs to the Future: Changing […]
January 27, 2017

Saturday, January 28, 2017

Coming Events! Navy Seal Museum Trident Challenge  ⇐Click here for details Date & Time | Saturday, March 18, 2017 ~ 9:00am (plan to stay for the fun and after-party)  Format |Teams of 2 (Men, Women, Co-Ed) Divisions | Competitive / Intermediate / Just for Fun Location | The Navy SEAL Museum at 3300 N. Hwy A1A […]
January 26, 2017

Friday, January 27, 2017

Coming Events! Navy Seal Museum Trident Challenge  ⇐Click here for details Date & Time | Saturday, March 18, 2017 ~ 9:00am (plan to stay for the fun and after-party)  Format |Teams of 2 (Men, Women, Co-Ed) Divisions | Competitive / Intermediate / Just for Fun Location | The Navy SEAL Museum at 3300 N. Hwy A1A […]
January 25, 2017

Thursday, January 26, 2016

Coming Events! Navy Seal Museum Trident Challenge  ⇐Click here for details Date & Time | Saturday, March 18, 2017 ~ 9:00am (plan to stay for the fun and after-party)  Format |Teams of 2 (Men, Women, Co-Ed) Divisions | Competitive / Intermediate / Just for Fun Location | The Navy SEAL Museum at 3300 N. Hwy A1A […]
January 24, 2017

Wednesday, January 25, 2017

Coming Events! Navy Seal Museum Trident Challenge  ⇐Click here for details Date & Time | Saturday, March 18, 2017 ~ 9:00am (plan to stay for the fun and after-party)  Format |Teams of 2 (Men, Women, Co-Ed) Divisions | Competitive / Intermediate / Just for Fun Location | The Navy SEAL Museum at 3300 N. Hwy A1A […]
January 23, 2017

Tuesday, January 24, 2016

Coming Events! Navy Seal Museum Trident Challenge  ⇐Click here for details Date & Time | Saturday, March 18, 2017 ~ 9:00am (plan to stay for the fun and after-party)  Format |Teams of 2 (Men, Women, Co-Ed) Divisions | Competitive / Intermediate / Just for Fun Location | The Navy SEAL Museum at 3300 N. Hwy A1A […]
January 22, 2017

Monday, January 23, 2017

Coming Events! Navy Seal Museum Trident Challenge  ⇐Click here for details Date & Time | Saturday, March 18, 2017 ~ 9:00am (plan to stay for the fun and after-party)  Format |Teams of 2 (Men, Women, Co-Ed) Divisions | Competitive / Intermediate / Just for Fun Location | The Navy SEAL Museum at 3300 N. Hwy A1A […]