GROUP WARM-UP
2 rounds of:
:30 ski
3 power position power snatch + 3 above knee power snatch + 3 power snatch
:30 row
10 wall balls
5 burpees + 3 burpees over rower/to plate

METCON
For time –
21-15-9 reps of:
Calories – ski erg
Power snatches Rx 75/55
*7 minute time cap

Rest 7 minutes

3 rounds for time of:
500 meter row
25 wallballs 20/14
12 Burpees RX+ Over rower; Rx to a plate
*12 minute time cap

MIDLINE
5 sets of:
:30 hollow hold
:30 arch hold

MOBILITY
2 sets of:
1:00 box stretch
1:00 twisted cross (each side)

Santa Con 2017 

This Friday night, the SantaCon Pub Crawl comes to downtown Vero. Come decked in your most festive holiday getup (BEST COSTUME PRIZE) and enjoy 15% off your bar tabs all night long with your $10 donation to the Healthy Start Coalition (wrist bands available at the event).

Here’s the Line Up:
Kilted Mermaid 8-9pm
Blue Agave 9-10pm
Grove 10-11pm (Best Costume Drawing & Special Elf on the Shelf Performance)

What’s More…this will be your opportunity to say “goodbye and good luck” to Becca Clement, who is moving to San Diego on Monday. Becca has been a member of the gym for over 3.5 years and has become a great friend. We will miss her but know she will make a fun and successful life for herself in California!