WOD

20minute AMRAP 15 Box Jumps 20/24″ 1Rope Climb 15Wall Ball Shots 14/20# 1Rope Climb

8rounds for time 8Snatch Balance 8Ring Dips

Hey CrossFitters the deadline to sign up for the competition at CrossFit Vero Beach is the end of this week. Please sign up at the box if you haven’t already and bring in your $25 by Friday. See the “Events” tab for more details. Thanks!

“Tumilson” U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived […]

15minute AMRAP 3Knees to Elbows 3Toes to Bar 100MBarbell Rack Carry 65/95# Watch the Efficiency Tips Video: “Knees to Elbows/Toes to Bar” .mov (quicktime)  .wmv (windows media)  

Make-up Day/Team WOD                  

Labor Day Hours Morning Classes: 8:00 and 9:00 Evening Classes: 4:30, 5:30, 6:30 Last Call for Vero Beast We are hoping for a great turnout from our TCCF family. All members should consider joining in, whether this is your first week or you have been CrossFitting for years! Click here […]

We are up to 15  18 people interested in the Paleo Challenge! My goal is 20! My count is based on the comments on the Paleo Page. Please be sure to leave a comment here. If you told me in person I may not remember!  

The first WOD for Vero Beast is up! Click on the “Vero Beast” Widget on the right hand side of this page to see the link to the blog. Please read the standards and watch the video that Wendy has prepared. She will be posting more WODs each day this week […]