Team Event 

We wanted to pass along the information and registration link for a partner competition on July 23 in Winter Springs. CFVB has a few teams registered, so if anyone else is interested, check out the standards here: http://www.crossfitf3.com/#!events/hy450

HAPPY BIRTHDAY EMILY Z! 

Workout of the Day
:05 (heats of 7)
8 minute AMRAP
10 cals ski erg
10 toes to bar

rest 10 minutes

:23
21-15-12-9 reps of:
Row – calories
Hand-release push ups
– 8-minute time cap

:35
Midline:
3 sets of:
8 each way stir the pot
10 Back extension

:45
Mobility:
1:00 each leg Dragon stretch

1:00 each leg Low dragon stretch

1:00 each side Twisted cross

Post your scores to the Whiteboard.