DUE TO THE IMPENDING HURRICANE, WE ARE CLOSED UNTIL FURTHER NOTICE
GROUP WARM-UP
2 Rounds with a kettlebell of:
3 External Obliques opener :30 on :10
5 External Obliques opener variation: leg raises
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills
BARBELL
5 x 2 Power cleans @ 75-85%
3 x 2 Front squat @ 90%
ALTERNATE BARBELL
5 x 2 Hang power cleans
5 x 5 sandbag squats
STRENGTH
3 sets of:
5 Hang Dumbbell Squat clean 50/35
Max effort Strict Parallettes Hand stand push ups ( Strict Hand stand push ups)
2 sets of:
25ft each arm kettlebell Bottoms up 90 degree carry
yooying.com/p/1536275221705894801
Member Spotlight – Johnny Everette Horne Jr.
Johnny has been with our gym a whopping 6 years! We’ve gotten to
know his entire family and watched his kids grow from babies to school kids…how time flies! For quite some time, Johnny worked on an oil rigger and was gone for extended periods. He was diligent about doing what he could to maintain his fitness on the ship (he got quite creative), but
we are happy he’s here full time and back at the gym.
Johnny is quiet, but don’t be afraid to say hello. He’s a smart, interesting guy!
Here’s more…
Occupation: Dock Hand at Vero Beach City Marina. Tim Grabenbauer is my boss
Family: Christina (CrossFit Kids Coach) Luke 8, Elena 6
Favorite CrossFit movement or workout: Snatch
Favorite cheat meal: Anything savory & salty: Nachos, Pizza, Wings etc
Hobbies:Currently restoring 1995 Volkswagen Pop-up Camper van, traveling,
day dreaming about traveling
Little Known Fact:I’ve traveled all the way to Fiji. The cheapest hotel I’ve stayed in was $5. I followed my wife as she spontaneously (she insists she is not spontaneous) ran off a dock onto a barge in Nicaragua and proceeded to spend 10 hours floating down a river.
