November 10, 2014


November 10, 2014

Big Week Ahead

It’s Vero Beast week! I know all of our competitors are anxious and excited. Do your best to get lots of sleep this week, eat whole foods and really focus on recovery and mobility. We are proud of all of you who are putting it all out there!

NOTE: On Friday, we will have morning classes ONLY (that’s 5, 6, 7, 9:30 AM only). We will be setting up for Vero Beast that afternoon/evening. Please plan accordingly.

Obviously, no classes Saturday. If you aren’t competing or volunteering, come on out to the event. Not only will there be CrossFit athletes to watch, but also sponsor booths, BBQ, etc.

joe burpee

Workout of the Day
1 Power Clean + 1 Hang Clean
15 minutes of tech work. Work to 80%

8 sets of: 3 Push Jerk + 1 Split Jerk
4 sets moderate and 4 sets heavy

5×3 Tempo Front squats with band @ 70%

2 sets, each for time of:
25 burpees to a plate
500 m row
– rest between efforts

Post your scores to the Whiteboard.