ANNOUNCEMENTS

THE BEACH WOD IS BACK!

We will be throwing our annual Beach WOD at Hollywood Beach on Saturday, July 27th at 10am! This is one of our favorite events of the year so put it on your calendar and bring any friends or family that might be interested in working up a sweat and jumping in the lake!

Click here for more details!

CROSSFIT

Part 1

Performance Strength

Shrimp Squats: 4 x 1 – 10 each leg

Fitness Strength

Split Squats with Barbell on Back: 4 x 6 each leg

Part 2

FOR TIME

50 Wall Balls (20# to 10′ / 14# to 9′)

50 Russian KB Swings (70/53)

*4 Burpees on the minute, every minute, STARTING AT “GO.”

Part 3 / After Class

Kettlebell Arm Bar: 3 x 5 on each side with a :03 hold

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