Thursday, Feb. 11, 2016

Hump For Our Vets 

We are just a few days away and are so excited about this great event! We are planning to start at 9 AM sharp, so please arrive early to get information and figure out team weights. We will be briefing everyone as to what to expect and the various stops we have along the way. We encourage everyone to participate and bring their friends as well; the more the merrier!

Also, donations will be collected the day of the event. You can bring cash or checks (checks are made payable to Veterans Council Of Indian River County. All proceeds will go directly to them.  So come out for a great cause and have some fun along the way!

The Open

The Open is almost here! We encourage all of our members to sign up and test yourselves. It’s a great way to track your progress from previous years and set new goals to accomplish. Let’s see your name on that roster.


Warm Up: 400 m Run then 2 rounds

  • 10 Air Squats
  • 10 Iron Cross
  • 10 Lunges
  • 10 Scorpions

Strength/Skill:

Rope Climb – 10-15 min

* each person accumulate 5 Rope Climbs or work on skill

then

EMOM for 5 min – 5 OVH Squats 95/65

WOD: 3 RFT

10 Goblet Squats 45/35

15 Burpee Box Jumpovers 24/20

20 Front Rack Rev Lunges 95/65