January 20, 2017

3 sets not for time of:
100 meter sled push 90/50
15 Ball Slams 40/20
7 Man Makers

Three sets of:
10 ab wheel roll outs
:30 back extension hold

2 sets of:
1:00 Dragon
Directly in to 1:00 Lizard (each side)

The Open 

Have you signed up for the CrossFit Open? Now is the time! The Open begins February 23 and runs through the end of March. We will complete one workout per week, everyone will have a judge and your scores will be validated so that you can see how you stack up against the world, the gym, your age group, gender, region, etc. Most of all, the Open allows you to test your fitness and have a goal to work towards.

“Game Day” will be each Saturday, where all classes will perform that week’s Open event. There is also an opportunity to complete the workout on Fridays at 5:30 PM. If those days/times don’t work on a particular week, you can plan on being judged BY APPOINTMENT. Just reach out and let us know.

When registering, please make sure to choose “CrossFit Vero Beach” as your team. Each week, the top three mens and women scores in each workout will count towards our team ranking. The top 30 teams in a region will qualify for Regionals.

Bonus: we will be printing 2017 Open shirts with all of our team members’

names on them. Only those registered can get a shirt!

Let’s do this!


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