July 20, 2016

F3 Games

This Saturday we have TWELVE teams from CrossFit Vero Beach throwing down at the F3 Games partner competition. Our team names and athletes are:

  • CFVB – Johnny Zambito & Zach Bragg (Rx+)
  • Hot Knees, Hold Hearts – Liz Ponto & McKenzie Flinchum (Rx+)
  • Chalk Dirty to Me – Emily Zambito & Kat McClain (Rx)
  • Finally Rx – Nanda Harrelson & Kelsey Zorc (Rx)
  • Like a Mother – Laura Radocaj & Katie Stancil (Rx)
  • BAD MOJO – Amir Rhemi & Doug Wiggins (Rx)
  • Forging Elite Fatness – Bobby Sunkel & Paul Hamilton (Rx)
  • Star & Shield – Lonnie Rich & Matt Harrelson (Masters)
  • Barbellas – Nicole McClain & Allie Lenk (scaled)
  • Barbells and Biscuits – Taylor Rye & Mike Sanford (scaled)
  • Average Bros – Frank DelaCruz & Shawn Loesel (Rx)
  • Vero Dudes – Drew Sonier & Andy Metcalf (Masters)

They are ready!

Spectators are welcome and this is going to be a fun day! The event is at Crossfit F3 in Winter Springs –

Athletes: bring a tent, chairs, plenty of food and water. If you need to borrow anything, like weight belts, etc., please see a coach and check the item out so we can keep track.

prowler line

Workout of the Day
:05 (heats of ~10)
7 minute AMRAP
15 box jumps 24/20
10 hang power cleans Rx+ 155/105; Rx 135/95; M55+ 95/65
5 shoulder to overhead Rx+ 155/105; Rx 135/95; M55+ 95/65

rest 10 minutes

7 minute AMRAP
15 calories – air bike
10 Handstand push ups (Rx+ on parallettes)
5 bar muscle-ups (scale chest-to-bar pull-ups)

3 sets of
:30 hollow body
15 abmat sit ups
:30 plank

1:00 (each side) internal supine twist
internal supine twist
:30 3-way hamstring stretch
2:00 saddle stretch
mckenzie sddle stretch

Post your scores to the Whiteboard.


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