Wednesday, March 7, 2018

Tuesday, March 6, 2018
March 5, 2018
Thursday, March 8, 2018
March 7, 2018

Wednesday, March 7, 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 tomorrow night at 8:00 PM!

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.
20 meter shuttles:
→Run forward
→Run backwards
→Walking lunges
→Knee hugs
→Bear crawl
10 Sit-ups
5-10 Ring dips (set up your rings/share as needed)
Run 100 meters
Box shoulder stretches 2 x :30 holds
Dynamic supine scorpion
Foam Roll
Plate overhead
1/2 wall walk with head between arms
Full wall walk
Feet slightly off the wall with a spotter
AMRAP in 15 minutes…
10-second Handstand Hold ←scale to plank hold
10 ABMAT Sit-ups (long arms!)
10 Meter Bear Crawl
5 Ring Dips
SPRINT 100 meters
…optional: have a partner chase… start after the sit-ups!
400 meter recovery walk with pinch grip carry
3-way shoulder on the rig
From Roll

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