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Starting With a Thruster/T2B Party

TUESDAY, APRIL 18, 2017

 

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Always chalk over the bucket!

WOD
SWOD

Alternating Every 2min for 10 Rounds:
First: 10x HSPU
Second: 15x Front Rack Lunge Steps 95/65

METCON

For Time:
30-20-10
DB Thruster 35/25
T2B

 

STRENGTH BIAS

SKILL/STRENGTH

 


ACCESSORY WORK:

 

METCON

 


RX+

METCON

  1. Conditioning
    3RFT
    500m Row
    400m Run
    Rest 3min between rounds
  2. Stamina Conditioning
    EMOMx10
    Odd: 7x T2B + 7x OHS 115/75
    Even: 7x Bar Facing Burpees + 7x T2B
  3. Gymnastics Conditioning
    3 sets
    In a 2:30min window complete:
    1:45 of “paced” row
    ME HSPU in remaining 45sec

 


CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY
PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!


NEWS & UPDATES

SATURDAY, APRIL 15th
OPEN GYM & COACH JAIDA’S TEAM
8:00am – Open Gym & YOGA 
9:00am – COACH JAIDA’S Team WOD – BRING A FRIEND.

3:30pm – POLICE CHARITY SOFTBALL GAME AT BRIGHTHOUSE FIELDS. Tickets are on sale at the box through Tracy S (#9). We support this event EVERY YEAR! Join us a hot afternoon of local police competition on the softball field, followed by the Thresher’s game…fireworks at nightfall! Proceeds go to benefit…

David Doyle, Clearwater Police Department (retired), a loving husband to Linda for 42 years.  He is the father of 4 children, 6 grandchildren and 2 great grand children.  Dave was diagnosed with stage 4 colon and liver cancer in June of 2016, and has been undergoing aggressive chemo every other week.  Dave began with the Communications Center in 1985.  He was quickly promoted to Supervisor where he spent the next 22 years.  He retired in 2010.  Dave has led a life time of giving to his community.

Gary Gibson has spent nearly 30 years as a Law Enforcement in Pinellas County. Nearly twenty of those years as a homicide detective for St. Petersburg Police and over 4 years as a State Attorney Investigator. He was lead detective on 70+ murder cases. Gary Gibson was diagnosed with Colon Cancer in 2015. Gary’s illness does not define who he is. Gary has dealt with his illness with the same strength, courage, dignity and determination – that he used as a State Law Enforcement Officer in Pinellas County for nearly three decades.

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SATURDAY, APRIL 22nd
OPEN GYM & COACH PAUL’S TEAM
8:00am – Open Gym & YOGA 
9:00am – COACH PAUL’S Team WOD 

SATURDAY, APRIL 29nd
OPEN GYM & COACH PHIL’S TEAM
8:00am – Open Gym & YOGA 
9:00am – COACH PHIL’S Team WOD

SATURDAY, MAY 6
OPEN GYM & COACH NIC’S TEAM
8:00am – Open Gym & YOGA 
9:00am – COACH NIC’S Team WOD – Bring a friend!

FRIDAY, MAY 12
JUMP’N’ROPE
7:30pm – 9:30pm – JUMP N ROPE DOUBLE UNDER SEMINAR! DEETS TO COME. MUST PRE-REGISTER.  https://www.regonline.com/builder/site/?eventid=1977204

SATURDAY, MAY 13
OPEN GYM & COACH JAIDA’S TEAM
8:00am – Open Gym & YOGA 
9:00am – COACH JAIDA’S Team WOD
10:30am-12:30pm – JUMP N ROPE DOUBLE UNDER SEMINAR! DEETS TO COME. MUST PRE-REGISTER.   https://www.regonline.com/builder/site/?eventid=1977222

SATURDAY, MAY 20
OPEN GYM & COACH PHIL’S TEAM
8:00am – Open Gym & YOGA 
9:00am – COACH PHIL’S Team WOD

SATURDAY, MAY 27
OPEN GYM & COACH PAUL’S TEAM
8:00am – Open Gym & YOGA 
9:00am – COACH PAUL’S Team WOD

MONDAY, MAY 29
MEMORIAL DAY MURPH
6:00am – 10:00am – ONE HOUR HEATS OF “MURPH”, LAST HEAT AT 9AM. 

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