Wednesday, March 14, 2018

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

Wednesday, March 14, 2018


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. ←Info Here.
→Coupon Code: 04201810off
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
Pull-ups Drill: “Front, Back, Jump!” 
(Video to :26)
All practice this drill to warm-up shoulders and to prep for the 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!
400 meter recovery walk with pinch grip carry
“Y” stretch
Foam Roll

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