GROUP WARMUP
2 sets –
:30 bike
5 inch worms
100 meter run
5 Burpees

PARTNER CONDITIONING
30-20-10 calories of:
Calorie Airbike
Calorie Row
Burpee over Partner (scale: Burpees)
then
800 meter Run (partners run together)
*30 minute time cap
*split work anyway

MIDLINE
2 sets
20 abmat situps
:30 hollow hold
20 wall dead bugs
rest :20
15 abmat situps
:20 hollow hold
15 wall dead bugs
rest :10
10 abmat situps
:10 hollow hold
10 wall dead bugs

Girls and Guys Nights! 

Here is the plan for THIS Saturday, our annual GIrl’s and Guy’s Nights Out. Please review, as we’ve made a slight change…

7 PM – Women meet up at Post & Vine; Men meet up at Sean Ryan Pub (both establishments are on 14th Avenue in Downtown Vero)

9 PM – both parties make their way to Blue Agave and continue the party together!

Feel free to bring a friend.

Women: don’t forget our theme, in honor of Diane, BLING!

CrossFit Games Demo Team

The CrossFit Games starts August 1. McKenzie has been chosen as one of eight star athletes worldwide to serve on the official demo team out in Madison. As workouts are announced she will be tasked with demonstrating movement standards…it’s a huge honor! Look for her on the live feed.