Friday, March 30, 2018

Thursday, March 29, 2018
March 28, 2018
Saturday, March 31, 2018
March 30, 2018

Friday, March 30, 2018

Announcements!

Congratulations to All on a Great Open Season!
You Supported each other, Encouraged each other, and NO-Rep’ed each other!
You fought through frustration and discouragement!
You did things for the first time! You experienced the reward that comes from hard work!
It will be exciting to see what you can accomplish in a year!
Here’s to the CROSSFIT GAMES OPEN 2019!

All Festivus Games workouts can be seen at the link provided below.
…April 21st at Harbor City CrossFit in Melbourne.
Festivusgames.com ←Info Here.
→Coupon Code: 04201810off
******************************************
HAPPY BIRTHDAY MARY GRACE MURPHY!!!

Warm-up:
With a running clock set for 18 
minutes, spend 6 minutes on each:
1. Cross-over Symmetry

2. Run 200 meters
20 meters of walking Samson
10 Goblet squats
10 Ring Rows
1 rope climb or 3 rope pulls (wear leg protection!)

3. Piriformis Stretch
10 Dynamic supine scorpion
Foam Roll

E2MOM for 10 minutes
Back Squats…
0:00 ~ 5 @ 50%
2:00 ~ 4 @ 60%
4:00 ~ 3 @ 70%
6:00 ~ 2 @ 80%
8:00 ~ 1 @ 90%

WOD:
Complete as many rounds as possible in 10 minutes of:

5 Back Squats 
10 Walking Lunge Steps
1 Rope Climb

Rx weights: 105/155#

Scaling:
New to Back squats? An empty bar might be a good choice today.
Do your best to tap that trailing knee on every lunge step.
Climb the rope to the 10′ mark or lay on your back and do 3 rope pulls!

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

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