Saturday, March 3, 2018

Friday, March 2, 2018
March 1, 2018
Monday, March 5, 2018
March 4, 2018

Saturday, March 3, 2018


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! ←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…

The 18.2 WOD is awesome! 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.

P1 – Rowing – The Pick drill (10 strokes each)

P2 – Cross-Over Symmetry
10 Walking lunge steps
10 Sit-ups

10 Banded Good Mornings
Barbell over Quads – 2 minutes
Death Stretch – :30 seconds each leg x 2 sets (2 minutes)
30 Dynamic calf stretches
Piriformis Stretch
Foam Roll

Partner Deadlifts
Warm-up together and work up to a medium/heavy weight.
10 unbroken lifts in the WOD is the goal!

Partner 1 – Row 1,000 Meters
Partner 2 – Run 800 Meters
5  Rounds:
10 Partner Deadlifts
20 Walking lunge steps (synchro)
30 Sit-ups (synchro)
Partner 1 – Run 800 Meters
Partner 2 – Row 1,000 Meters

400 meter recovery walk with pinch grip carry
3 10-second Pull-up negatives
Dynamic Spine Scorpion
Foam Roll

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