Friday, May 17, 2019

Thursday, May 16, 2019
May 15, 2019
Saturday, May 18, 2019
May 17, 2019

Friday, May 17, 2019

Announcements!
~Congratulations to Omar on his graduation from Sebastian River High School!
~If you haven’t already attended, be sure to catch our own trainer Rebecca’s performance at the Vero Beach Theater Guild in “SAVANNAH SIPPING SOCIETY” through Sunday the 19th!
~Our Annual Island Party is less than two weeks away!
Captain Ron will once again be shuttling our CrossFit families to and from the island on his pontoon boat. The boat trips will begin at 10:00 AM and will continue on the hour throughout the day. Plan to meet at the Mulligans Dock! Bring your own food and drink. A grill will be available on the island.
~Swimming with Chip is coming! See the sign-up sheet on the table

Coming events:
~ Island Party, May 25th
~ Memorial Day Murph, May 27th

WOD
8 Rounds for time of:
•20 Abmat Sit-ups
•10 Clean & Jerks (75/55)
•200 meter Run

Scaled option:
8 Rounds for time of:
•20 Abmat Sit-ups
•10 Kettlebell Deadlifts
•200m Run

The ABMAT Sit-up
The Clean and Jerk
The Kettlebell Deadlift
Thoracic Rotations

Recovery/stretching
400 meter recovery walk with pinch grip carry before putting equipment away…
Supine scorpion
Piriformis Stretch
Foam Roll

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