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 how to use it?

Save the DATE! TEAM WOD! Next Friday, June 8th @ 5:30 PM!

Yoga… TOMORROW at 9:00 AM! Sign up in RhinoFit!

CROSSFIT GAMES Atlantic Regional…This weekend ~ June 1-3
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HAPPY BIRTHDAY CHRIS 
LAVERACK!!!

Warm-up:
1. Cross-over Symmetry
2. Bike for 10 calories
10 walking lunge steps
10 PVC pipe pass throughs

5 ring rows
5 slam balls

WOD:
Partners! AMRAP in 18 minutes…
Only one partner works at a time…
Bike for calories – 5 each
Alternate overhead slam balls – 5 each
Alternate ring rows – 5 each
10 walking lunges – together

Slam Ball Rx:  30/50 lbs.

Recovery/Stretching:
400 meter recovery walk 
with pinch grip carry
“Y” stretch
Foam roll

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 […]
May 17, 2018

Friday, May 18, 2018

ANNOUNCEMENTS! Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit! ISLAND PARTY! Saturday, May 26th! →Shuttles begin at 10:00 and will on the hour throughout the day. →Captain Ron will meet you at the City dock behind the Park! MURPH on Memorial Day, May 28th, at 8:30 AM! →Add […]
May 16, 2018

Thursday, May 17, 2018

ANNOUNCEMENTS! Mobility is TODAY at 5:30 in the small gym… The Class is currently Full… there is a waiting list available Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit! ISLAND PARTY! Saturday, May 26th! More info to come! MURPH on Memorial Day, May 28th, at 8:30 AM! Add some extra […]