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January 11, 2019

10
Jan

January 11, 2019

GROUP WARMUP
2 sets –
5 Tempo plate squats
5 Overhead plate stretch
5 Banded pull-aparts
5 T-spine opener

LEG STRENGTH
4 sets –
1 front squats + 3 Back squats
@70%

OVERHEAD STRENGTH
3 sets –
2 strict press + 4 push press
@60-70%

CHEST AND BACK STRENGTH
3 sets –
5 Tempo pushups
5 Wide grip strict pull-up

MOBILITY
1:00 box stretch
1:00 twisted cross each side

HAPPY BIRTHDAY TO ROBYN BERRY!

Registration for the Open is open!

If you’d like to participate in the 2019 CrossFit Open, you may register on the Games Website now.

This is a 5-week competition that starts February 21 and wraps up March 24. Each Thursday, one workout will be released live on the Games site at 8 PM. At our gym, we will offer two opportunities to compete: Friday at 5:30 PM or any class on Saturday (the workout will be our workout of the day on Saturdays, so everyone will experience it, regardless of if you’re registered).

This is a great opportunity to test your fitness and compete alongside friends in your “home court.” Divisions include teens, Open and Masters.

At the end of the Open, the top 20 male and female athletes WORLDWIDE will earn a trip to compete at the 2019 CrossFit Games in Madison, WI.

Register at https://games.crossfit.com.

We will also pre-sell an official CrossFit Vero Beach team shirt, stay tuned for the design.

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