November 18, 2014

17
Nov

November 18, 2014

End of Year Party 

Now that Vero Beast is over, it’s time to get ready for our annual party! We have a big update – instead of holding the party at the gym this year, Orchid Island Brewery will be closing down their new location for us! Located in the Portales de Vero in the former space that The Black Pearl occupied, we will have a festive night of friends, food, drinks and dancing!

December 20 at 6 PM

Beer and cider will be provided.  We can also bring wine and/or an appetizer or dessert to share.

HAPPY BIRTHDAY JIM A! Jim is one of our O.G.’s who has been with us since Day 1!

HOODIES HAVE ARRIVED! If you pre-ordered, please pick yours up and pay via cash or check or we can charge your account. The price is $40. 

We also have some men’s thermals and women’s pull-ver sweatshirts.

CF family
The Blagbys

 Workout of the Day
:05 (heats of 8) 
AMRAP in 8 minutes of:
15 calories on Airdyne
10 wall balls 20/14
2 rope climbs

– rest 8 minutes

:21
AMRAP in 8 minutes of:
200 m run
10 toes to bar
10 burpees

:35
Skill work:
3 x 10 PERFECT push-ups (body in perfect plank, elbows back, etc)
If you are unable to do push-ups, do 3 x 5 push-up negatives (slowly lower yourself from top to bottom)

Pistol practice
Pistols to progressively lower boxes, with a weight under heel, alternating pistols, etc. 

Post your scores to the Whiteboard.

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