Wednesday, May 15, 2019

Tuesday, May 14, 2019
May 14, 2019
Thursday, May 16, 2019
May 15, 2019

Wednesday, May 15, 2019

Announcements!
~If you haven’t already attended, be sure to catch our own trainer Rebecca’s performance at the Vero Beach Theater Guild in “SAVANNAH SIPPING SOCIETY” through Sunday the 19th!
~Our Annual Island Party is less than two weeks away!
Captain Ron will once again be shuttling our CrossFit families to and from the island on his pontoon boat. The boat trips will begin at 10:00 AM and will continue on the hour throughout the day. Plan to meet at the Mulligans Dock! Bring your own food and drink. A grill will be available on the island.
~Swimming with Chip is coming! See the sign-up sheet on the table.
~Physical Therapy with Brandon, tomorrow 5-7. Sign up by today!

Coming events:
~ Island Party, May 25th
~ Memorial Day Murph, May 27th

WOD
Push Press for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
#7: 2 reps

Followed by:
Tabata V-ups (scale to ABMAT Sit-ups)
• 8 rounds of 20-sec ON/10-sec OFF

The Push Press
The V-up
Seal jacks

Recovery/stretching
Cobra – 30 sec holds x 3
Supine scorpion – 30 sec holds/side x 3
Lacrosse ball shoulders – pecs, deltoids, traps, upper back

Foam roll

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