“MARSTON”

Wednesday, September 4th, 2019

Happy Birthday Chris V!

Work Out of the Day

SKILL/SWOD

1.
5 rds:
:25 AMRAP C+J 135/95
:35 rest

10 min. to warm up DL for Marston!

 

METCON

We do this workout in honor of…Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

2.
“Marston”
20′ AMRAP:
1 x DL 405/285
10 x T2B
15 x BFB

RX+

Snatch Grip Sotts Press
5 Minutes to Build to Moderate Set of 3

Snatch Balance
5 Minutes to Build to Moderate Set of 3


Squat Snatch Stamina

On the Minute x 5:
5 Touch and Go Squat Snatches
Aiming to increase 3-5% from last week, with a single more iteration next week to round out the progression.


Conditioning

“Halftime”
30-20-10:

DB PSn (50/35/30)
Wallballs (20/14/14)
… Directly into:
10-20-30:
Bar-Facing Burpees
Cal Row


Deadlift Stamina

4 Sets:
15 Unbroken DL @ 50% 1RM
50x Unbroken DU

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

THIS YEAR’S BARBELLS FOR BOOBS IS GOING TO BE SUPER SPECIAL!!! SAVE THE DATE: OCTOBER 5TH, 2019


UPCOMING CROSSFIT COMPETITIONS 

OCTOBER  2019
CROSSFIT GAMES 2020 OPEN
The open begins October 10th and will last for five weeks. The Open is a GREAT opportunity to test your fitness, bond with fellow Rebels, and have Fun. Stay tuned for more information!


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

Test your endurance! Run for a good cause.
REGISTER: http://runsignup.com 

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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