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April 4, 2018

3
Apr

April 4, 2018

GROUP WARM-UP
2 Rounds
:30 Ski
5 Strict press
5 Push press
5 Push jerk
5 Burpees

METCON
Complete as many rounds and reps as possible in 12 minutes of:
12/10 Calorie Ski
10 Shoulder-to-overhead RX 115/80; Master 55+ 105/65
8 Burpees to a target

ALTERNATE METCON
Complete as many rounds and reps as possible in 12 minutes of:
10 Calorie Ski
8 Push press
8 Burpees

BICEP/TRICEP/SHOULDER BUILDER
Every 2 minutes for 10 minutes
10 Barbell bicep curls
10 Banded tricep extension

Every 1 minute for 5 minutes
5 Dumbbell hammer curls www.youtube.com/watch?v=0IAM2YtviQY
5 Side lateral delt raise www.youtube.com/watch?v=0IAM2YtviQY

MIDLINE
For time:
50 Abmat sit ups

HAPPY NINTH ANNIVERSARY! 

When we first opened, we didn’t have client management software, so when I run the anniversary report, I don’t have the correct dates for the people who were with us since DAY ONE. They are: Chuck Sullivan, Diane Blais, Sandy Campbell and Jim Atherton! HAPPY NINE YEARS! You have supported us unconditionally and we love ya!

And the Benefitting Charity of CharityWOD is…

The Special Olympics of Indian River! 

As usual, this was such a tough decision. We had some great nominations again this year. Special Olympics received a few nominations and it directly impacts the athletes we coach on Sundays in our Special CrossFit Class. I ran this charity through the Charity Navigator website and they receive high scores in the realm of financial responsibility and transparency. And I confirmed with the Executive Director that we can designate exactly where we want the money to go. According to our special athletes, they are in need of new uniforms. So, we are so happy to help! What’s more, some of the athletes will be in attendance for CharityWOD!

That said, registration is now open for CharityWOD. A minimum $50 donation per team is required (you can donate as much as you’d like).Sign up at the gym. Deadline is May 12. Not participating in CharityWOD? If you’d like to make a donation, please do! Checks should be made out to Special Olympics.

Let’s raise some money!

https://specialolympicsflorida.org/indian-river/ 

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