Wednesday, March 14, 2018

Tuesday, March 13, 2018
March 12, 2018
Thursday, March 15, 2018
March 14, 2018

Wednesday, March 14, 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 TOMORROW!

Remember to save the date! Friday, March 23rd, after the 18.5 WOD!
We will be Celebrating the Open Season with a Cook-out/Game Night!
After we eat we will set up tables and play board games! Come join the FUN!

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.
→Coupon Code: 04201810off
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Warm-up:
Rowing ~ The Pick Drill 
10 Strokes “Arms only”
10 Strokes “Arms and Body”
10 Strokes “Arms, Body, 1/2 Slide”
20 “Full Strokes”
10 PVC Pipe Hang Pulls
10 PVC Pipe Presses
10 PVC Pipe Pass Throughs
Box Shoulder Stretches
10 Supine Scorpion
Foam Roll
Skill:
Pull-ups Drill: “Front, Back, Jump!” 
(Video to :26)
All practice this drill to warm-up shoulders and to prep for the WOD 
WOD:
2 Rounds for time…
Row 500 Meters
8 Hang Power Cleans
8 Pull-ups
Run 400 Meters
8 Hang Power Cleans
8 Pull-ups
→Protect your hands on the pull-ups!
Scale Pull-ups to “Front, Back, Jump!”

Keep the Power Cleans light… focus on the catch with fast elbows!
Recovery/Stretching:
400 meter recovery walk with pinch grip carry
“Y” stretch
Foam Roll

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