Announcements!

GYM-WIDE Cook-Out/Game Night!
This Friday, March 23, after the 18.5 WOD, 
we will be celebrating the conclusion of the Open Season with a Cook-out/Game Night!
After we eat we will set up tables and play board games!  
Come join the FUN!
Bring your own CHAIR, beverage and meat to grill.

Optional→ Bring a dish to share.
ALL ARE WELCOME! See the white board  →→→

The Final Open workout, 18.5, will be revealed tomorrow night!
Come out to the box just before 8:00 to watch the reveal with friends!

Coming soon… The Festivus Games!
…April 21st at Harbor City CrossFit in Melbourne.
Festivusgames.com ←Info Here.
→Coupon Code: 04201810off
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Warm-up:
With a running clock set for 18 minutes spend 6 minutes on each:
1. Cross-Over Symmetry

2. 20 meter shuttles:
Run, Walking Lunge, Knee Hugs

PVC Pipe Complex/ 2 Sets of 5:
Sumo Deadlift 
Hang Sumo High Pull
Presses
Pass Throughs
Over head squats

3. Dynamic Supine Scorpion x 10 
Dynamic Prone Scorpion x 10
Cobra to Child’s Pose x 3
Foam Roll

Skill:
The Sumo Deadlift High Pull
Begin with an empty bar and warm-up to your working weight (Your choice)

WOD:
Complete as many rounds as possible in 9 minutes of:
10 Sumo Deadlift High Pulls ←keep these light
6 Bar Facing Burpees
:30 Forearm Plank

Recovery/Stretching:
400 meter recovery walk
3-way shoulder on the rig
Banded Hamstring/Quad Stretches
Foam Roll

March 20, 2018

Wednesday, March 21, 2018

Announcements! GYM-WIDE Cook-Out/Game Night! This Friday, March 23, after the 18.5 WOD, we will be celebrating the conclusion of the Open Season with a Cook-out/Game Night! After we eat we will set up tables and play board games!  Come join the FUN! Bring your own CHAIR, beverage and meat to grill. […]
March 19, 2018

Tuesday, March 20, 2018

Announcements! Awesome St. Patrick’s Day Party! ~ Many Thanks to Davy and Christina for hosting! This Friday, March 23, after the 18.5 WOD, we will be celebrating the conclusion of the Open Season with a Cook-out/Game Night!  After we eat we will set up tables and play board games!  Come join the FUN! […]
March 18, 2018

Monday, March 19, 2018

Announcements! Awesome St. Patrick’s Day Party! ~ Many Thanks to Davy and Christina for hosting! All 18.4 WOD scores are due by tonight at 8:00 PM! If you still need to do the WOD or would like to redo it please arrange to have someone come along to be your judge. […]
March 16, 2018

Saturday, March 17, 2018

Announcements! St. Patrick’s Day Party! ~ Tonight! ~ Davy and Christina’s! The address is on the board!   Add YOUR name!!  7:00 PM ~ BYOB! There is plenty of food but if you want to bring a dish you are welcome to! Remember to save the date! Friday, March 23rd, […]
March 15, 2018

Friday, March 9, 2018

CrossFit Games Open 18.4 See: games.crossfit.com
March 14, 2018

Thursday, March 15, 2018

Announcements! St. Patrick’s Day Party! ~ Saturday Night! ~ Davy and Christina’s! The address is on the board!   Add YOUR name!!  7:00 PM ~ BYOB. There is plenty of food but if you want to bring a dish you are welcome to! 18.4 is Friday! Come to the box […]
March 13, 2018

Wednesday, March 14, 2018

Announcements! Saturday Night! Davy and Christina will be hosting a St. Patrick’s Day Party! The address is on the board!   Add YOUR name!!  7:00 PM ~ BYOB. There is plenty of food but if you want to bring a dish you are welcome to! 18.4 is Friday! Come to […]
March 12, 2018

Tuesday, March 13, 2018

Announcements! Saturday Night! Davy and Christina will be hosting a St. Patrick’s Day Party! The address is on the board!   Add YOUR name!!  7:00 PM ~ BYOB. There is plenty of food but if you want to bring a dish you are welcome to! 18.4 is Friday! Come to […]
March 11, 2018

Monday, March 12, 2018

Announcements! Saturday Night! Davy and Christina will be hosting a St. Patrick’s Day Party! The address is on the board!     7:00 PM ~ BYOB. There is plenty of food but if you want to bring a dish you are welcome to! All 18.3 WOD scores are due by […]
March 9, 2018

Saturday, March 10, 2018

Announcements! Next Saturday will be “Bring Your Bike Day”! We will include a 400 meter bike ride in the WOD.  If you don’t currently have a bike that’s OK… we are hoping that some people might be able to bring more than one bike. Also, one bike will be shared […]
March 8, 2018

Friday, March 9, 2018

CrossFit Games Open 18.3 See games.crossfit.com for details
March 7, 2018

Thursday, March 8, 2018

Announcements! 18.3 is Tomorrow! Come to the box to see the Reveal tonight at 8:00 PM! NEW ~ Save the Date ↓↓↓ Party/Cook-out/Game Night at the Box after 18.5 on Friday, March 23rd! Davy and Christina will be hosting a St. Patrick’s Day Party at their home on Saturday, the  17th, […]
March 6, 2018

Wednesday, March 7, 2018

Announcements! Davy and Christina will be hosting a St. Patrick’s Day Party at their home on the 17th at 7:00 PM ~ more info to come… 18.3 is Friday! Come to the box to see the Reveal tomorrow night at 8:00 PM! The Festivus Games are here again! …April 21st […]
March 5, 2018

Tuesday, March 6, 2018

Announcements! Davy and Christina will be hosting a St. Patrick’s Day Party at their home on the 17th at 7:00 PM ~ more info to come… 18.3 is Friday! Come to the box to see the Reveal at 8:00 PM on Thursday! The Festivus Games are here again! …April 21st at […]
March 4, 2018

Monday, March 5, 2018

Announcements! All 18.2 WOD scores are due by tonight at 8:00 PM! If you still need to do the WOD or would like to redo it today please arrange to have someone come along to be your judge. 18.3 is Friday! Come to the box to see the Reveal at […]