July 25, 2016

F3 Games Recap

CrossFit Vero Beach was well-represented with 12 teams at the F3 Games partner competition this past Saturday.

Three teams made it to the podium – Taylor and Mike got 2nd in Scaled, McKenzie and Liz got 2nd in Rx+ and Lonnie and Matt got 2nd in Masters.

The day wasn’t without challenges – inconsistent judging, botched scores and waiting. However, everyone responded with class, patience and positive attitudes. It’s always a risk to go to a new competition at a gym you aren’t familiar with and this one wasn’t run particularly well, but I think at the end of the day everyone had a great time.

I enjoyed watching everyone perform and was proud of the proficiency that

everyone displayed. We had lots of PRs on the clean & jerk complex, which was exciting to see! Our people moved so well, which was a testament to all the hard work they put in day-to-day in the gym. We also had lots of support from members who came to spectate, showing how strong our community is.

When we arrived back in Vero that night, Becca asked me “if you had to choose an MVP from today, who would it be?” I honestly couldn’t choose just

one. I started naming off everyone and why they could be an MVP. (PS: hers was Drew. She sees how hard he works to fine-tune his movements and take regular personal sessions with Liz to improve is lifts…and it showed yesterday. He looked great!)

So, congrats to you all! Now…on to Vero Beast!

Mike & Taylor


Workout of the Day
Barbell warm-up/drills

Every 2 minutes for 6 minutes:
3 sets of 1 hang power clean + 1 jerk
Rx+ 205/135 Rx 155/105 M55+ 115/75
Rest 3 minutes

Every 1:30 for 6 minutes:
3 sets of 1 hang power clean + 1 jerk
Rx+ 185/125 Rx 135/95 M55+ 95/65
Rest 3 minutes

Every 1:00 for 6 minutes:
3 sets of 1 hang power clean + 1 jerk
Rx+ + 155/105 Rx 115/75 M55+ 75/55

4 sets of:
2 strict pull-ups + 2 bar muscle ups
1:00 handstand hold

2 sets
:30 second hollow hold
:15 second sit-ups
:30 second plank hold

1:00 each side twisted cross
2:00 box stretch
1:00 supine grip bar hang

Post your scores to the Whiteboard.



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