Saturday, June 2, 2018

Friday, June 1, 2018
May 31, 2018
Monday, June 4, 2018
June 3, 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 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

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