Tuesday, April 12, 2016

Monday, April 11, 2016
April 10, 2016
Wednesday, April 13, 2016
April 12, 2016

Tuesday, April 12, 2016


Back Squats at TCCF!


The Lurong Living Summertime Challenge
 begins on May 16th.

WE ARE SIGNED UP AS A BOX! Click on the link above to sign up!
Early sign-up discounts are available…
Zero Dark Thirty Memorial Weekend Fund Raiser at Orchid Island CrossFit
All proceeds go to the Veterans Council of Indian River County
Teams of 5 are forming… Check out the link above for more information
Law Enforcement Torch Run for the Special Olympics ~ April 20th @ 9:00 AM
Start: Publix at 510 & 512, east to Powerline Rd., finish at Friendship Park
behind the Police Department. Multiple stops along the way…
Sebastian Charter Junior High ~ Super Hero Hustle 5K
Saturday, May 14th, 8:00 AM ~ Riverview Park

Pre-WOD: Jump rope 3 minutes + dynamic calf stretches;images-47
HQ Warm-up + supine scorpion

Skill: The Deadlift

Post-WOD: Band-assisted Hamstring stretches, Piriformis stretch,
Foam Roll


A. Deadlift 3-3-2-1-1-1-1

Post your max effort on the board and with your trainer

B. Lower from a wall handstand to your head as slowly as possible, 10 reps
….Scale this to lowering from kneeling on a box. Use AbMats as needed.

Before your descent,  focus on maintaining a rigid core; tighten your glutes, pull down the bottom of your rib cage, draw your shoulder blades back and down.

Time each descent (alternate with a partner and have them count for you).
Post the sum of the times for the 10 reps…higher is better!

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