“Hook and Ladder”

Wednesday, July 1, 2020

Work Out of the Day

I. SKILL/SWOD

NFT:
3 Sets of 9: Strict Press*
3 Sets of 7: Push Press*
3 Sets of 5: Push Jerk*
*From deck

II. METCON

“Hook and Ladder”
0-5:00
30 Lateral Burpee over bar
30 Power clean and jerk (95/65)
5:00-10:00:
2 rounds
15x lateral burpee over bar
15x power clean and jerk
10:00-15:00:
3 rounds
10x Lateral burpee over bar
10x power clean and jerk

NEWS & UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD IS …STILL TBD.

Help your friends and family learn the benefits of CrossFit – bring them!

Saturday, July 4th – INTRODUCING THE HERO WOD “BULL” 
7:30 am: HEAT ONE (17 stations – OK teams of 2 per station – voluntary teams of 2 – same household/work/friends who spend time together/”companions”…)
9:00 am: HEAT TWO (17 stations)
10:30 am (HEAT THREE (17 stations)

Saturday, July 11th – 10 years of Rebels! An awesome chipper coming’ at ya!
7:30 am: HEAT ONE (17 stations – OK teams of 2 per station – voluntary teams of 2 – same household/work/friends who spend time together/”companions”…)
9:00 am: HEAT TWO (17 stations)
10:30 am (HEAT THREE (17 stations)

Saturday, July 18th
8am: Open Gym or WOD/Team WOD
9am: Team WOD

Saturday, July 25th
8am: Open Gym or WOD/Team WOD
9am:  Team WOD

Saturday, August 1st
8am: Open Gym
9am: Team WOD

SOUTHERN LIGHTS BREWING COMPANY…OUR NEIGHBORS!

Our friends next door, Billy, Kirby and Benton have been working for …too many months. You know how it is…City Planning Department, permits…but good news! They received their final permit the week of June 6th! With any luck, we’ll be partying with them before you know it! If you see them working on site, stop and say hello and tell them we’re ready to help them open!

A little about them, from their website:

We are a brewery located in Clearwater, FL. Founded in 2015 by a group of beer lovers with a passion for trying different beers from around the U.S. and throughout the world. That led to home brewing with the goal of developing new recipes that combined the flavors and characteristics of our favorite beers while also adding our own unique touch. We specialize in handcrafted small-batch ales and lagers with an emphasis on quality and taste. By using only the finest hops, grains and natural ingredients we strive to produce unique, world-class beers that appeal to a wide array of tastes and palates.

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