Tuesday, March 13, 2018

Monday, March 12, 2018
March 11, 2018
Wednesday, March 14, 2018
March 13, 2018

Tuesday, March 13, 2018

Announcements!

Saturday Night! Davy and Christina will be hosting a St. Patrick’s Day Party!
The address is on the board!   Add YOUR name!!  7:00 PM ~ BYOB.
There is plenty of food but if you want to bring a dish you are welcome to!

18.4 is Friday! Come to the box to see the Reveal at 8:00 PM on Thursday!

Saturday morning will be “Bring Your Bike Day”!
We will include a 400 meter bike ride in the WOD. 
If you don’t currently have a bike that’s OK… we are hoping that some people might be able to bring more than one bike to share . Also, one bike can be shared by Partners.
Don’t want to bike? Stationary bikes will be available too!

Coming soon… The Festivus Games!
…April 21st at Harbor City CrossFit in Melbourne.
Festivusgames.com ←Info Here.
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Warm-up:
With a running clock set for 18 minutes, spend 6 minutes on each:
1. Cross-over Symmetry
2. 3 sets of 15 Double-unders/30 singles
30 Dynamic Calf Stretches
5 Box step-ups + 5 Box jumps
10 Light kettlebell swings + 10 working weight kettlebell swings
3. Piriformis stretch
10 Dynamic supine scorpion
Foam Roll
Skills:
The Box Jump
WOD:
AMRAP in 15 minutes:
10 Box Jumps 20/24″
15 Kettlebell Swings 35/50#
10 Single Leg Deadlifts – 5 on one side and switch (no weight)
Run 100 meters

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
Banded Hamstring/Quad stretches
Foam Roll

 

 

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