Call Us: (772) 584-3745

March 14, 2018

13
Mar

March 14, 2018

GROUP WARM-UP
2 Rounds
:30 Air bike
5 Box jumps
5 Burpees
10 Steps walking lunge

METCON
Complete as many rounds as possible in 9 minutes of:
15/12 Calories air bike
10 Burpee box jump overs 24/20
25ft Dumbbell 1 arm overhead walking lunge right 50/35 Master 55+ 35/20
25ft Dumbbell 1 arm overhead walking lunge left 50/35 Master 55+ 35/20
Heats of 8

ALTERNATE METCON
Complete as many rounds as possible in 9 minutes of:
12 Calories air bike
10 Burpee
25ft Dumbbell walking lunge
25ft Dumbbell walking lunge

BIKE ERG TEST
500 Meter bike erg @ damper 10
rest 5 minute
500 Meter bike erg @ damper 5
rest 5 minute
500 Meter bike erg @ damper 1

MOBILITY
1 sets of:
2:00 each couch stretch
2:00 each side pigeon stretch

HAPPY BIRTHDAY TO BRIAN MOORE!

CharityWOD – Team up! 

Grab a partner and get ready for CharityWOD! On May 19, we will hold a throw down for a great cause. Partner teams are boy-girl and divisions are Rx, scaled and Masters (combined age of 80).

Partners tend to really get into it by creating team names and shirts. It’s fun!

We will open registration the first week of April and each time will contribute a minimum of $50 to the chosen charity (via cash or check made out to the charity).

If you want to participate, but don’t have a partner, email contact@verostrength.com and we will find you one.

Victory Grips

We have a small stock of Victory Stealth 4-finger grips (see photo below).
Save on shipping and buy through us. $45.
We have 2 each of men’s large and women’s medium.

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