June 6, 2016

Congrats Grads! 

We have three CrossFitters who just graduated Vero Beach High School and are headed off to college. They are:

Greta Carter – University of Florida
Nicole McClain – Florida Institute of Technology
Maggie Funk – Holy Cross

We have literally watched these three

grow from girls into beautiful, intelligent, capable and strong young ladies. We will miss them in the Fall and wish them the best. Enjoy your journey!

(left to right, Greta, Nicole and Maggie)


nicole maggie overhead 2


Workout of the Day
2 sets of:
10 prone Pvc lift off

5 foam roll up wall

Barbell warm-up/drills

Every 2 minutes for 10 minutes (5 sets):
1 power clean + 2 push press + 2 Push jerks
*below knee pause

5 sets of 2 Tempo Back squat (7 second eccentric/top to bottom, 5 second pause at bottom)

3 sets of:
6 pull-ups with 3-second negative each rep
10 Dumbbell Z press (focus on posture, keeping calves in contact with the


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