Monday, March 5, 2018

Saturday, March 3, 2018
March 2, 2018
Tuesday, March 6, 2018
March 5, 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 8:00 PM on Thursday!

The Festivus Games are here again!
…April 21st at Harbor City CrossFit in Melbourne. 
Many of our members attended last year and had an awesome experience!
Festivusgames.com ←Info Here.  The cost is $65 to register. 
Intermediate, Novice, and Masters (which is 45+) Divisions…
The WODs are posted on the website.

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… *****************************************************************

Warm-up:
Run 200 meters + 30 Dynamic calf stretches
1. Cross-over Symmetry

2. “Y” stretch – 2 minutes each arm  +
10 Each: Pull-ups, Push-ups, Sit-ups, Banded Good Mornings

3. 10 Dynamic Supine Scorpion
10 Dynamic Prone Scorpion

Foam Roll

Skill:
The Chest to Bar Pull-up
Camille – Butterfly Chest to Bar
Jumping Chest to Bar Pull-up
(measure 6″, bar to top of head ~ see photo →)
Set up your bar, measure as needed, and practice this
movement

WOD:
4 Rounds for time:
6 Chest to Bar Pull-ups 
10 
Deadlifts 110/155#
Run 400 Meters

*Scale Chest to Bar Pull-ups to Jumping Chest to Bar
**Scale the deadlift to a number you can do unbroken
***Scale the run to a distance you can do four times without 
stopping

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

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