Monday, February 4, 2019

Saturday, February 2, 2019
February 1, 2019
Tuesday, February 5, 2019
February 4, 2019

Monday, February 4, 2019


The January totals are in! Be sure to check off your dates for the 150 WODs Challenge!

Sirsy again! This Saturday under the stars at the Sebastian Inlet – South Side.
7:00 PM! Bring a Chair! See Friends of Sebastian Inlet State for more info.
An awesome Band… a super-fun concert!

Coming Events!
February 9 – The Warrior Dash! 
February 22 – Open WOD 19.1!
March 30 – The Burritt Built Throwdown

April 27 – The Festivus Games! Grab a Partner!
May 4 – JDRF ONE Walk for Type 1 Diabetes←link

Registration for the 2019 CrossFit Games Open is now live…
Dates: February 21 – March 25

Set your goals on the big white board!
Post your workouts in SugarWOD!
Go to to sign up for the CrossFit email of the day!

This week…
Physical Therapy on Tuesday and Thursday. See the sign-up sheet to save your spot!

See your trainer for a 50% off coupon for your first visit!)
Mobility on Thursday!
Yoga on Sunday!
HAPPY BIRTHDAY TONY DONINI!!! (…yesterday 2/3)

Back Squat for load:
#1: 7 reps
#2: 7 reps
#3: 7 reps
#4: 7 reps
#5: 7 reps
The Back Squat
Spiderman Stretch
GHD Back Extensions

Handstand Push-up Skill Complex

Skill Work: Handstand Push-up
Execute the following complex:
1 Push-up, 1 wall walk, 1 wall-facing HSPU (1 ABMAT if needed), 1 right shoulder tap, 1 left shoulder tap, 1 wall walk to plank, then descend to floor, rest 30 seconds.
2x’s Through the complex, rest 1 minute.
3x’s Through the complex, rest 90 seconds.
2x’s Through the complex, rest 1 minute.
1 Complex

Scaled Options:
1. Do the complex with feet on a 20-in box (1 ABMAT if needed). To increase the difficulty, keep one leg raised.
2. HSPU will be in a pike position (1 ABMAT if needed).
“Y” Stretch
400 meter recovery walk with pinch grip carry
Supine Scorpion
Piriformis Stretch
Foam Roll


Leave a Reply

Your email address will not be published. Required fields are marked *