Thursday 01.19.17

WOD:
2 Rounds For Time
100 Lunges
75 Double Unders
50 Goblet Squats (53/35)
25 Slam Balls (30/20)

Unloaded WOD: same as above

Wednesday 01.18.17

It's Hump Day!!

It’s Hump Day!!

WOD:
As Many Rounds (and Reps) As Possible in 20 Minutes
12 Sit-Ups/GHD
12 Box Jumps (24/20)
12 Shoulder 2 OverHead (115/85)

Tuesday 01.17.17

Great times, Sunday at the beach WOD! Thanks to all that came out!

Great times on Sunday at the beach WOD! Thanks to all that came out!

WOD:
4 Rounds For Time
20 Pull-Ups
20 Med Ball Cleans (20/14)
400 M Run

Unloaded WOD:
5 Rounds For Time
500m Row
400m Run

Monday 01.16.17

Be on the look out for some new young faces. The Antilles Sailing Team has joined our community !

Be on the look out for some new young faces. The Antilles Sailing Team has joined our community.

STRENGTH: Build to heavy Power Clean

WOD:
For time:
15 burpees, jumping over the barbell
5 Power Clean and Push Jerks (225/155)
12 burpees, jumping over the barbell
4 Power Clean and Push Jerks (225/155)
9 burpees, jumping over the barbell
3 Power Clean and Push Jerks (225/155)

Sunday 01.15.17

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Beach WOD

Where: Sapphire Beach
When: 10am
Who: EVERYONE

**Free and Open to the Public! Beginner and Kid Friendly!**

**After everyone is nice and sweaty, stick around to to hang out with our awesome CrossFit community.**