Call Us: (772) 584-3745

May 16, 2018

15
May

May 16, 2018

GROUP WARM UP
2 rounds of:
1:00 ski
5 Hang power clean (empty bar first round, add light weight second round)
5 Push press (empty bar first round, add light weight second round)

METCON
For time of:
15 Power clean RX 135/95; Intermediate 115/80; Master55+ 105/65
15 Shoulder-to-overhead
500 Meter ski
7 minute time cap; heats of 7

STRENGTH
3 Sets of:
7 Hex bar deadlifts
7 High seated box jumps

3 Sets of:
5 Hip thrusts
15 Glute bridges + :20 Glute bridge hold – www.youtube.com/watch?v=hV6mCbTESoM

National Police Week 

National Police Week  is this week and pays special recognition to those law enforcement officers who have lost their lives in the line of duty for the safety and protection of others. This is the perfect opportunity to show our appreciation to Lonnie Rich and Kelsey Zorc, both of the Indian River County Sheriff’s Department and SWAT, and Matt Harrelson, Vero Beach Police Department, who risk their lives for all of us. We thank you!

Group Fundamentals 

As promised, we are doing another group fundamentals class, starting June 4. Read all the details here and send to any friends and family who are interested. This is a great value! We are capping the class at 6 athletes, so don’t delay! All details HERE.

CrossFit Kids Summer Camps

We are offering two one-week camps this summer (5-11 year olds): Week of July 9 and August 6 from 8am-12pm at Vero Strength + Conditioning. $150 for the week, $20 off siblings. A healthy snack will be provided each day. Camp will be packed with games, skill work, workouts, crafts, and breakout sessions on nutrition! Contact us to reserve a spot!

 

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