GROUP WARMUP
4 sets - Sets 1 & 3 partner 1; Sets 2 & 4 partner 2:
100 meter Run
:15 Ski-erg
2 Ball slams
3 Wall balls
PARTNER RELAY
8 alternating rounds of -
200 meter Run
10 Ball slams 40/20
200 meter Ski-erg
10 Wall balls 20/14
*each partner must complete a round before switching; partners must tag hands to switch
MIDLINE
3 sets -
1:00 hollow hold
10 Russian twists youtu.be/Tau0hsW8iR0 (scale: feet on floor)
10 V-ups
Countdown to Wodapalooza
In one short week, McKenzie throws down next to CrossFit's most celebrated and talented female athletes at Wodapalooza, an officially sanctioned event (meaning the winner scores a spot at the CrossFit Games).
Wodapalooza is in Miami from January 17-20 and we always have a big turnout, so consider coming down to spend a day or more. All information can be found here: https://wodapalooza.com
Extra Conditioning
Don't forget all the fun classes outside the regular group schedule - we have our version of spin, Ride or Die, each Friday at 6 PM. And we've added a Saturday Sweat session each Saturday at 10 AM.
PS: seats are limited at Ride or Die, so make sure you save your spot by registering here: https://verostrength.com/ride-or-die/
Wild Game Feast Fundraiser
I wanted to share an event one of our members is involved in that we also donated a raffle item to. The Oceanside Rotary Club is holding a Wild Game Feast January 26 at Summer Crush Winery. The proceeds will benefit Treasure Coast Community Health of Indian River County, providing medical equipment for their new facility.
The event includes a buffet of wild game as well as other delicacies. There will be a bullwhip crackin' competition, corn hole, silent auction, raffles and more. Tickets are $35 and can be purchased online at www.WGFRotaryVBO.org.
