Tuesday, March 6, 2018

Monday, March 5, 2018
March 4, 2018
Wednesday, March 7, 2018
March 6, 2018

Tuesday, March 6, 2018


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…

18.3 is Friday! Come to the box to see the Reveal at 8:00 PM on Thursday!

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!
Festivusgames.com ←Info Here.  The cost is $65 to register. 
Intermediate, Novice, and Masters (which is 45+) Divisions…
The WODs are posted on the website.
HAPPY BIRTHDAY DAVY  ~ Safe travels!!!
Row 250 meters
30 Dynamic calf stretches
:30 Bar hang
PVC pipe complex/2 x 5 each:
Snatch grip deadlift
Hang snatch Pull 
Muscle Snatch
Pass throughs
Overhead squats
10 Dynamic Prone scorpion
Piriformis stretch
Foam Roll
The Snatch” with Christmas Abbott – (1:10 – 2:04) “Jump and Punch” 
E2MOM for 12 Minutes/6 sets:
2 Hang Power Snatch
1 Hang Squat Snatch
2 Power Snatch
1 Squat Snatch
:30 Forearm Plank

Choose a medium weight/focus on technique
Add weight as needed…
Continue with a 75% effort, 2,000 Meter Row
(If rowers need to be shared do 4 sets of 1,000 meters, alternating with your partner)
400 meter recovery walk with pinch grip carry
“Y” stretch
Foam Roll


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