Thursday, March 8, 2018

Wednesday, March 7, 2018
March 6, 2018
Friday, March 9, 2018
March 8, 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, at 7:00 PM ~ more info to come…

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.
*****************************************************************
Warm-up:
With a running clock set for 18 minutes, spend 6 minutes on each:
1. Cross-Over Symmetry
2. Run 200 meters
30 dynamic calf stretches
:30 Bar Hang
10 Goblet squats – Slow, with 3 second bottom hold, pressing knees out!
3. Piriformis stretch
Dynamic supine scorpion
Foam Roll
Skill:
The Double-under
~ Shoulders relaxed, back and down
~ Hands below elbows and in front of hips
~ Elbows pinned in
~ Practice your breathing
WOD: ALL Rx TODAY!
Cardio/Mobility – Prep for 18.3 tomorrow!
30 Double-unders ←scale to 60 singles
Calf on a kettlebell – 2:00 …1:00 each leg
800 meter run 
←scale to 400 or less as needed
Barbell rolling over Quads – 4:00
30 Double-unders 
←scale to 60 singles
“Y” stretch around the clock – 2:00 …1:00 each arm
800 meter run 
←scale to 400 or less as needed
Pigeon Stretch – 4:00 …2:00 each leg
Walk/jog 400 meters 
Give a shout-out to your gym mates on SugarWOD! 18.3 tomorrow!
Recovery/Stretching:
30 Calf stretches
“Y” stretch

Foam Roll

Leave a Reply

Your email address will not be published. Required fields are marked *