Thursday, May 31, 2018

Wednesday, May 30, 2018
May 29, 2018
Friday, June 1, 2018
May 31, 2018

Thursday, May 31, 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! Friday, June 8th @ 5:30 PM!

Mobility TODAY at 5:30 PM! ←Sign up in RhinoFit!

Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit!

CROSSFIT GAMES Atlantic Regional…This weekend ~ June 1-3
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Warm-up:
1. Cross-over Symmetry

2. Run 100 meters
10 PVC pipe pass throughs

10 meter bear crawl
10 broad jumps
10 3-second goblet squats

EMOM for 3 minutes/light weight:
1 hang power clean
1 hang power snatch

2 overhead squats

WOD:
10 rounds for time of:
10 hang power cleans (number 10 may be a hang power snatch!)
10 overhead squats
Run 100 meters

Men use: 65 lbs.
Women use: 55 lbs.

Scaling:
This workout is designed to be light and fast. Try to stick with the 10 reps and 10 rounds unless you are a beginner. Scale the weight as needed. If shoulders are feeling challenged switch to a front squat.

Intermediate (scale as needed)
10 rounds for time of:

10 hang power cleans (number 10 may be a hang power snatch!)
10 overhead squats
Run 100 meters

Men use: 45 lbs.
Women use: 35 lbs.

Beginner
5-10 rounds for time of:

5 hang power cleans (number 10 may be a hang power snatch!)
5 air squats
Run 100 meters

Men use: 35 lbs.
Women use: 15 lbs.

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

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