September 14, 2016

13
Sep

September 14, 2016

Vero Beast Volunteers Needed 

If you aren’t competing in Vero Beast, please consider volunteering. We will need you all day and tasks include:

  • Judging
  • Scorekeeping
  • Equipment change-outs
  • Miscellaneous

Volunteers receive an event shirt, snacks and drinks as well as our undying love and appreciation!

If interested, please send an email to Mikaela at [email protected]. Make sure to let her know if you’d like a tank or a tee and the size.

REMINDER: If you want to participate in the 8-week nutrition challenge with Jason Phillips, you must let me know today.

HAPPY BIRTHDAY TO BILL & LUKAS!

The Vero Beast IV CrossFit competition at CrossFit Vero Beach held on November 14th, 2015.

Sue, Tanner and Charlie 

Workout of the Day
:15
6 rounds for time:
1 deadlift Rx+ 405/265 Rx 275/185 M55+ 225/155
2 ring muscle-ups
3 full cleans Rx+ 225/155 Rx 185/120 M55+ 135/95
4 handstand push ups Rx+ strict
*18 minute time cap

:40
Mobility:
2:00 each side lizard
1:00 frog stretch
:45 (each way, each leg) 3-way hamstring stretch

Post your scores to the Whiteboard.