Saturday, March 10, 2018

Friday, March 9, 2018
March 8, 2018
Monday, March 12, 2018
March 11, 2018

Saturday, March 10, 2018


Next Saturday 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. Also, one bike will be shared by Partners.
Don’t want to bike? Stationary bikes will be available too!

NEW ~ Save the Date ↓↓↓
Party/Cook-out/Game Night at the Box after 18.5 on Friday, March 23rd!

The Festivus Games are here again!
April 21st at Harbor City CrossFit in Melbourne.
Many of our members attended last year and had an awesome experience!  ←Info Here.  The cost is $65 to register. 
Intermediate, Novice, and Masters (which is 45+) Divisions…
The WODs are posted on the website.

Davy and Christina will be hosting a St. Patrick’s Day Party at their home on the 17th at 7:00 PM ~ more info to come…

The 18.3 Open WOD is happening! If you still need to do the WOD or would like to redo it please arrange to have someone come along to be your judge.

Run 200 meters
HQ Warm-up

10 Dynamic Supine scorpion
10 Dynamic Prone scorpion
Foam Roll

The Sumo Deadlift High Pull

Partner WOD:
3 Rounds for time…
40 Sumo Deadlift High Pulls ~ 65/95#
   ↑↑↑Share the load, one bar, one partner works, the other rests
400 Meter Bumper Plate Carry ~ 15/25#
   ↑↑↑ Working together, remove the plates from your barbell for this carry
each partner carries one plate…
10 Burpees to Plate ~ 15/25#
   ↑↑↑Alternate with your partner
return the plates to your barbell…

400 meter recovery walk
3-way shoulder on the rig
Foam Roll

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