#Soulcrushwednesday

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 into…

3 Rounds:
21/15 Cal Row
21 Thrusters (75/55/45)

 

Body Armor
A) 5 Sets:
7 Tempo Kettlebell Deadlifts
7 Barbell Bench Press

B) 5 Sets:
7 Strict CTB Pull-Ups
7 Tempo Weighted Hip Extensions

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!

Thursday, October 31st
HALLOWEEN! We dare you to dress up and WOD!
8:00pm EST CF Games Open WOD 20.4 announced

Friday, November 1st
7:00pm Judging for 20.4 begins

Saturday, November 2nd
8:00am Open Gym & Yoga
9:00am Coach Tiffany’s Halloween Team WOD
10:00am Judging for 20.4 continues

Thursday, November 7th
8:00pm EST CF Games Open WOD 20.5 announced

Friday, November 8th
7:00pm Judging for 20.5 begins

Saturday, November 9th
8:00am Open Gym.  No Yoga (NOGA) today. 
9:00am Coach  Jaida’s Team WOD
10:00am Judging for 20.5 continues

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

Saturday, November 23th
8:00am Open Gym & Yoga
9:00am Coach Paul’s BRING A FRIEND  Team WOD

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

Friday, December 6th 
7:30pm @ the box: REBELS’ ANNUAL HOLIDAY PARTY!
MORE DETAILS TO COME!
SAVE THE DATE!

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

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