February 20, 2017

20 minutes: work to 70-80% Power snatch

20 minutes: work on Power snatch from the power position

2 sets of:
8 steps (dumbbell in left hand) 1-arm dumbbell overhead walking lunges 55/35; Master55+ 40/20
8 step  (dumbbell in right hand)1-arm dumbbell overhead walking

lunges 55/35; Master55+ 40/20

2 sets: 15 handstand push ups (scale 20 push ups)

3 sets:
10 abmat situps
:20 hollow hold
:20 plank
:20 plank left
:20 plank right

1 sets of:
2:00 (each side) pigeon stretch
2:00 (each side) couch stretch
2:00 box stretch


The Week Ahead

We have a big week ahead of us at VS+C! Read on…

The Open

The CrossFit Open starts this week. If you’ve delayed signing up, now is the time! Please remember to choose CrossFit Vero Beach as both your

affiliate and your team. We are over 50 athletes so far!

Also, make sure to visit the link below to reserve your 2017 Open shirt. We will not be ordering extras, so please order by Thursday.

CrossFit Open Shirts

AF Boutique Pop-Up Shop

This Saturday, from 8 AM to Noon (during Open workout 17.1), AF Boutique (co-owned by VS+C member Stefanie Mooney) will have a pop-up shop here at the gym. They have all sorts of modern women’s fashion and accessories. Pre-shop here:

Free Sweat Class 

Also, this Saturday at 11 AM, we will hold a free Sweat class. Bring a friend who may be interested and stay to work out with them. No RSVP required.


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