3RM BS + AMRAP

Tuesday, Nov. 19th, 2019

Work Out of the Day

SWOD

BS 3RM (new video)

METCON

“Power Bar”
12 Min AMRAP
9x Strict pull up
12x HPC 135/95
9x Strict HSPU
21x DL 135/95

RX+

Conditioning
“Piggy Back”
Teams of 2
12 Rounds For Time:
12 Alt DB Sn (50/35/20)
12 Lateral Burpees Over Dumbbell
12 x 10m Shuttle Run

Switch After Fully Completed Rounds (6 Each).
In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).

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



 

LEGENDS BRING-A-FRIEND / INTRO CLASS

Saturday, November 23rd at 11:00am, invite your parents, grandparents, “mature in age” friends….as we introduce them to the Legends Program! As most of you know our Legends Program is quite popular…and effective! Using CrossFit’s tenets and tailoring our programming for seniors agest 65+, we are able to increase strength, mobility, balance, endurance and overall quality of life. We have seen bone density increase;  blood glucose, blood pressure and cholesterold decrease; posture improve, knee and joint pain decrease…the results are truly unbelievable.

At Legends, we don’t believe in maintenance…we don’t believe being stagnant in anything is good for you. Even our 90 year old are getting stronger, as they age. And the stronger you are, the easier everything is.

Open to everyone, we’re excited to tell people about our revolutionary program!

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD…isnt until NOVEMBER! NOVEMBER 23rd to be exact.
During the Open we rush into judging after the Team WOD and don’t want to short change “your friends”. If you have interested friends, we can “Test Drive” them 1:1 at no charge! Ask a coach!

Saturday, November 16th
8:00am Open Gym & Yoga
9:00am Coach Nic’s Team WOD
THE CLEARWATER BEACH BRAWL IS TODAY!

Saturday, November 23th
8:00am Open Gym & Yoga
9:00am Coach Paul’s BRING-A-FRIEND  Team WOD
11:00am Legends BRING-A-FRIEND / Intro to CrossFit for Seniors Event/Class
All are welcome!

Wednesday, November 27th
Morning class schedule as usual: 6,7,8,9am

Legends class schedule as usual: 8, 9, 10, 11am
Box closes at noon for the holiday.

Wednesday, November 27th
Morning class schedule as usual: 6,7,8,9am
Legends class schedule as usual: 8, 9, 10, 11am
Box closes at noon for the holiday.

Thursday, November 28th
Box closed for Thanksgiving…HOWEVER we are running the Turkey Trot, as usual.
We’ll meet at the north football goal post/upright at 6:30am. Race starts at 7:00am!
Register HERE

Friday, November 29th
Normal class schedule.

Saturday, November 30th
8:00am Open Gym & Yoga
9:00am Coach Ed & Sam’s  Team WOD

Saturday, December 7th
8:00am Open Gym & Yoga
9:00am Coach TBD Team WOD 

Saturday, December 7th 
6:00pm @ the box: REBELS’ ANNUAL HOLIDAY PARTY!
SAVE THE DATE!


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