The Latest Orchid Island CrossFit News

Monday, Jan. 21st, 2019

Warm UP

Foam Roll

Stretch-10 each
Arm Circles
Scorpions
Door Stretch
Ham String Stretch
Quad Stretch
Air Squat
Band Pass Through
Ovh Squat

DB Squat Jumps
3×5

Strength

SUPERSET 5RNDS
Back Squat
5@70-80%
Box Jump
3

Conditioning
4RNDS(16min)* Score Max Reps

30 sec Max Wall Ball 20/14
30 Sec Rest
30sec Max Burpee
30 Sec Rest
30 sec Max KB swing 45/35lbs
30 Sec Rest
30 Sec Max Ovh Rev Lunge 45/25lbs
30 Sec Rest
Repeat

Saturday, Jan. 19th, 2019

Warm UP

Foam Roll

WL Warm Up
Wrist Circles 10-15 each direction
Elbow Circles 10-15 each direction
Arm Circles 10-15 each direction
Arm Rotations 10-15 each direction
Bow and Bend 10-15 reps
Hip Circles 10-15 each direction
Iron Cross 10-15 each leg
Scorpion 10-15 each direction
Walking Lunge and Twist 10-15 each leg
Spiderman Lunge 10-15 each leg
Walking RDL and Leg Swings 10-15 each leg
Side to Side Lunge 10-15 each leg
Drop Lunge 10-15 each leg
Ankle Stretch, Squat Knee Circles, Squat Slides 10-15 each leg

3rnds
5 KB Swing
5 Box Jump

Strength

Back Squat
5/5/3/2/1@HVY
*Stop short of Max

Metcon

CINDY

20min AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Dear OIC Friends and Family,

I regret to inform you that January 31st 2019 will be the last day of business for Orchid Island CrossFit. We have built an amazing community and cannot thank our athletes enough for their loyalty to our program. For this reason it has been an especially difficult decision. Ultimately, this decision comes down to what is best for my family and I simply cannot put in the time needed to satisfy all of our members. I hope you all understand.

Vero Beach Weightlifting will continue to operate out of Relentless Performance. Anyone interested in continuing to train with our weightlifting/Strength program or interested in the Relentless team training please come talk to me for more information. I have also compiled a list of other programs around the area that I recommend:

Relentless Performance
Treasure Coast CrossFit (Sebastian)
CrossFit 772 (Fort Pierce)
CS Tactical (XFit IN VERO)

I want each and every one of you to know that I am truly thankful for the time spent with you and that if there is anything I can ever do to help you reach your goals please don’t hesitate to reach out.

Sincerely,
Brian Secrest

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