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September 8, 2017

7
Sep

September 8, 2017

DUE TO THE IMPENDING HURRICANE, WE ARE CLOSED UNTIL FURTHER NOTICE

 

GROUP WARM-UP
2 Rounds with a kettlebell of:
3 External Obliques opener :30 on :10
5 External Obliques opener variation: leg raises
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills

BARBELL
5 x 2 Power cleans @ 75-85%

3 x 2 Front squat @ 90%

ALTERNATE BARBELL
5 x 2 Hang power cleans

5 x 5 sandbag squats

STRENGTH
3 sets of:
5 Hang Dumbbell Squat clean 50/35
Max effort Strict Parallettes Hand stand push ups ( Strict Hand stand push ups)

2 sets of:
25ft each arm kettlebell Bottoms up 90 degree carry
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Member Spotlight – Johnny Everette Horne Jr.

Johnny has been with our gym a whopping 6 years! We’ve gotten to know his entire family and watched his kids grow from babies to school kids…how time flies! For quite some time, Johnny worked on an oil rigger and was gone for extended periods. He was diligent about doing what he could to maintain his fitness on the ship (he got quite creative), but we are happy he’s here full time and back at the gym.

Johnny is quiet, but don’t be afraid to say hello. He’s a smart, interesting guy!

Here’s more…

Occupation: Dock Hand at Vero Beach City Marina. Tim Grabenbauer is my boss

Family: Christina (CrossFit Kids Coach) Luke 8, Elena 6

Favorite CrossFit movement or workout: Snatch

Favorite cheat meal: Anything savory & salty: Nachos, Pizza, Wings etc

Hobbies:Currently restoring 1995 Volkswagen Pop-up Camper van, traveling, day dreaming about traveling

Little Known Fact:I’ve traveled all the way to Fiji. The cheapest hotel I’ve stayed in was $5. I followed my wife as she spontaneously (she insists she is not spontaneous) ran off a dock onto a barge in Nicaragua and proceeded to spend 10 hours floating down a river.

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