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July 20, 2016

19
Jul

July 20, 2016

F3 Games

This Saturday we have TWELVE teams from CrossFit Vero Beach throwing down at the F3 Games partner competition. Our team names and athletes are:

  • CFVB – Johnny Zambito & Zach Bragg (Rx+)
  • Hot Knees, Hold Hearts – Liz Ponto & McKenzie Flinchum (Rx+)
  • Chalk Dirty to Me – Emily Zambito & Kat McClain (Rx)
  • Finally Rx – Nanda Harrelson & Kelsey Zorc (Rx)
  • Like a Mother – Laura Radocaj & Katie Stancil (Rx)
  • BAD MOJO – Amir Rhemi & Doug Wiggins (Rx)
  • Forging Elite Fatness – Bobby Sunkel & Paul Hamilton (Rx)
  • Star & Shield – Lonnie Rich & Matt Harrelson (Masters)
  • Barbellas – Nicole McClain & Allie Lenk (scaled)
  • Barbells and Biscuits – Taylor Rye & Mike Sanford (scaled)
  • Average Bros – Frank DelaCruz & Shawn Loesel (Rx)
  • Vero Dudes – Drew Sonier & Andy Metcalf (Masters)

They are ready!

Spectators are welcome and this is going to be a fun day! The event is at Crossfit F3 in Winter Springs – http://www.crossfitf3.com

Athletes: bring a tent, chairs, plenty of food and water. If you need to borrow anything, like weight belts, etc., please see a coach and check the item out so we can keep track.

prowler line

Workout of the Day
:05 (heats of ~10)
7 minute AMRAP
15 box jumps 24/20
10 hang power cleans Rx+ 155/105; Rx 135/95; M55+ 95/65
5 shoulder to overhead Rx+ 155/105; Rx 135/95; M55+ 95/65

rest 10 minutes

:22
7 minute AMRAP
15 calories – air bike
10 Handstand push ups (Rx+ on parallettes)
5 bar muscle-ups (scale chest-to-bar pull-ups)

:35
Midline:
3 sets of
:30 hollow body
15 abmat sit ups
:30 plank

:45
Mobility:
1:00 (each side) internal supine twist
internal supine twist
:30 3-way hamstring stretch
2:00 saddle stretch
mckenzie sddle stretch

Post your scores to the Whiteboard.

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