March 10, 2016


Lots going on!

  • Deadline to sign up for Dodge Ball is March 23 (sign up sheet in lobby) and we will play on Saturday April 9 at 3 PM.
  • Deadline to nominate a charity for CharityWOD is March 25 – submit information on your favorite non-profit to
  • If you can’t make the designated event time for 16.3, please email us ASAP to make an appointment to get judged.
  • Yoga is this Friday at 6:30 PM.
  • We have one more Beginner Barbell session this month – March 23 at 7

    AM. Sign up for this free session in the Vero Barbell area. You will be glad you did!

  • Clear your calendar for Charity WOD and our annual party – May 7!
  • The Festivus Games is coming back to Melbourne April 16. This is a novice competition that some of our members have done in the past and that

    Paul and Alli are signed up for. Check out the information and a registration link:

CROSSFIT VERO BEACH – OPEN AFFILIATE TEAM SHIRTS HAVE ARRIVED! If you pre-ordered, see a coach and he or she will give you yours. Please bring $15 cash, check or we can charge your card on file.


sanford front squat

Workout of the Day
Air Bike, for calories:
10 sets –
:30sec @ 90%
:30sec @50%

rest 10 minutes

Ski Erg, for calories
10 sets –
:30sec @ 90%
:30sec @50%

Goal/Skill Work

Post your scores to the Whiteboard.


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