GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
10 Frog pumps
:20 Frog stretch
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills

BARBELL
Every 2 minutes for 12 minutes
2 x 1 Segment Squat cleans (pause below knee) www.youtube.com/watch?v=nbFWGZyo_sg
+
1 Tempo front squat (2 seconds down, fast up)
@ 50 – 60%

Circuit 1 –
3 sets of:
100ft Rope pull
10 banded tricep extension

Circuit 2 –
3 sets of:
5 each arm landmine row
:15 ring hold www.youtube.com/watch?v=xG8vvYKaNfw

Circuit 3 –
3 sets of –
Left side – 5 single arm suitcase deadlift + 50ft suitcase carry (kettlebell or farmers handles) www.youtube.com/watch?v=FSAhSuPEfPU
Right side – 5 single arm suitcase deadlift + 50ft suitcase carry (kettlebell or farmers handles)

CharityWOD! 

Year four of CharityWOD didn’t disappoint! Thirty-two partner teams threw

down in a gnarly, sweaty workout. But, best of all, we raised $3430 (we got a few more donations after the event!) for the Special Olympics of Indian River County! Trish Torrre, Special Olympic athlete, accepted the check and said a few words about the impact this organization has had on her life.

For those of you who missed it, the division winners were:

Scaled: “Team of Three!” (Flynn and Chelsea Fidgeon with baby on board)
Masters: “Make it Wayne” (Wayne Bragg and Wendy Shafranski)
Rx: “The $wagocajs” (Laura and Marco Radocaj)

All scores are in the photo below.

We also had a heat of teams made up of our special CrossFit athletes that

attend our Sunday class. David, Marcie, Trish, Lindsey, Ann Louise and Amanda crushed a modified version of our workout!

The fun didn’t end there…our ninth anniversary party was a blast and, once again, a HUGE “thank you” goes out to Chuck and Stephanie Sullivan for opening their home once again to us.