Friday, November 8, 2019 Happy Birthday ! Work Out of the Day CrossFit Open Workout 20.5   NEWS & UPDATES UPCOMING CROSSFIT COMPETITIONS  NOVEMBER 16, 2019 CLEARWATER BEACH BRAWL (3RD ANNUAL) Clearwater Beach $90 individual / $270.00 Same Sex Teams of 3 Info: http://clearwaterbeachbrawl.com Register: https://www.breezescoring.com/CBB3 Divisions: INDIVIDUALS: Scaled Rx Elite TEAMS: Scaled Intermediate Masters Rx

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Wednesday, November 6, 2019 Happy Birthday Carrie! Work Out of the Day SKILL/SWOD I. WB/DB Conditioning 10' EMOM Odd: 15 WB (20/14) Even: 20 DBSN (50/35) METCON II. "Bruiser" AMRAP 12: 15 PJ (115/85) 30 Air squat 60 DU RX+ “My Fitness Pals” 3 Rounds: 75/50 Double-Unders 10 DB Burpee Box Step-Overs (50's/35's/20’s) Box - 24"/20" Directly [...]

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Monday, November 4, 2019 Happy Birthday Graham and Coach Charlie! Work Out of the Day SKILL/SWOD I. Session 3 of 4: Front squat/back squat 12 rounds (6 each) 2 front squats 4 back squats From the rack. Increase from last week to 71% 1RM BS METCON II. For Time 21-15-9 Power clean (115/75) Thruster Cap 15' RX+ [...]

Sunday, November 3, 2019 REST DAY!!! THIS WEEK AT A GLANCE   MONDAY Session 3 of 4: Front squat/back squat 12 rounds (6 each) 2 front squats 4 back squats From the rack. Increase from last week to 71% 1RM BS For Time 21-15-9 Power clean (115/75) Thruster Cap 15' TUESDAY Gymnastic Complex Every 1:30 [...]

Saturday, November 2, 2019 COACH TIFF'S HALLOWEEN TEAM WOD (Wear your costumes!) 8:00 am Open Gym and Yoga 9:00 am  Coach Tiff's Team WOD 10:00 am Open Judging (must sign up in advance) SKILL/SWOD I. SWOD EMOM x 10 minutes 10x Thruster 95/65 METCON II. 12.2 10′ AMRAP 30x Sn 75/45 (power or full) 30x Sn 135/75 30x Sn [...]

Friday, November 1, 2019 Happy Birthday Dan N! Work Out of the Day 1. Primer for 20.4 We will be working pistol progressions and warming up our clean and jerks to prepare for 20.4 2. CrossFit Games Open workout 20.4 3. Accessory work/cash out  RX+ NEWS & UPDATES Just a reminder, wear your Halloween costumes [...]

Happy Halloween!!! Costumes encouraged today and for Saturday's Team WOD! Thursday, October 31, 2019 Work Out of the Day Open Gym Or... SKILL/SWOD I. 3-5 Rounds NFT 1 Round Cindy (5 pull up, 10 push up, 15 squat) 15/12 Calorie bike 10 BB OHS (45/35) 15 Abmat sit ups 10 DB HC & J (50/35) Goal: [...]

Wednesday, October 30, 2019 Happy Birthday Candace ! Work Out of the Day SKILL/SWOD I. For Practice and Consistency 50' HS walk 5 Strict pull up (DB weighted) 50' Single DB OH WL (50/35) 5 BMU METCON II. 20' AMRAP 70 WB (20/14) 400m run 30 DB SN (50/35) 15 BMU RX+ Gymnastic Conditioning: On the [...]