DEADLIFTS & CONDITIONING

Happy Birthday KJ

Work Out of the Day

SKILL/SWOD

Deadlift
7-5-3-1
*Use the heaviest weight for each set.

METCON

EMOM 10′:
ODD: 30x DU
EVEN: 7x DL 225/155 + Max Effort Wallballs 20/14

RX+

SKILL/SWOD

Strict Handstand Pushups
10 Sets for Time:
30% of Max Strict Handstand Pushups

METCON

Conditioning
“Strict Nicole”
AMRAP 20:

400 Meter Run
Max Strict Pull-ups

Midline
On the 1:30 x 7:
10/7 Cal Bike
10 GHD Sit-Ups

Be smart today if you are wrecked from MURPH.

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

UPCOMING CROSSFIT COMPETITIONS

JUNE 8, 2018

BUDDY BRAWL
CrossFit Burg North, Pinellas Park
$200/team of 2, same sex.

AUGUST 10, 2019

MERCILESS GAMES
Valor Fitness,  Seminole, FL
$150/team of 2
Divisions:  RX, Intermediate, Scaled
6 WODs in 60 minutes!
Register: boxtribetracker.com/3116/web
Code: NOMERCY50 for $50 off – expires soon!

AUGUST 30-31, 2019

TAMPA BAY GAMES
Tampa Convention Center, Tampa, FL
Individual and Co-Ed Teams of 4-$100/individual, $400/team
Divisions: Novice, Intermediate, Rx, Elite, Masters 35+, Masters 45+
Info: http://Tampabaygames.com
Register: http://boxtribetracker.com/3102/reg/

OCTOBER 19-20, 2019

CENTRAL FLORIDA THROWDOWN
Lakeland, FL
$105.00 individual / $255.00Teams of 3
Divisions:

RX Male
RX Female
RX Teams – 3 Person Same-Sex
Scaled Teams –3 Person Same-Sex
Scaled Male
Scaled Female
Masters Male 40+
Masters Female 40+
Grand Master Male 50+
Grand Master Female 50+
Beginner Male 
Beginner Female

OCTOBER 26, 2019

PHIL DOGANIERO 3RD ANNUAL HALF MARATHON, 5K, 1MILE
REGISTER: http://runsignup.com

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