November 15, 2016

14
Nov

November 15, 2016

End-of-Year Party

Just another reminder…make sure to clear your schedule on the evening of Saturday, December 10. We will gather at Orchid Island Brewery at 7 PM to enjoy each other’s company and celebrate another great year!

Please feel free to bring a guest. And we will have a photo booth!

Also, tomorrow is the last day to pre-order your CFVB hoodie. Details here:  http://crossfitverobeach.com/?p=15551

rick-mike-pull-up
Rick and Mike

Workout of the Day
:05
32 min EMOM
Minute 1 – 8 calories or :30sec Air bike
Minute 2 – 8 calories or :30sec Air bike
Minute 3 – 8 box jumps 24/20
Minute 4 – 8 box jumps 24/20
Minute 5 – 8 calories or :30sec skierg
Minute 6 – 8 calories or :30sec skierg
Minute 7 – 8 burpees to a plate
Minute 8 – 8 burpees to a plate

:45
Mobility:
3sets
1:00 lizard stretch
extended arm lizard stretch

1:00 twisted cross
twisted cross

Post your scores to the Whiteboard.