11/20/2017

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Tribe, Thank you so much for coming out and helping us this weekend.  The new spot is starting to look great.  We will keep you updated with our progress. 🙂 Meet in the IRC Parking Lot, under the light. We will have 530am, 630am, 9am, and 530pm. WarmUp: 200 m Run 3 rounds 10 Jump […]

11/18/17-no WOD today!!

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Hey Tribe! We have started prepping the new Indian River CrossFit location! TOMORROW’s (Saturday) class will be CANCELLED so that we can work on the new place and get things done as soon as possible! Tom will be there starting at 9am if you would like to stop by and see what is soon to […]

11/17/2017

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Run 400 Complete 2 Rounds Of The Following 10 Perfect Air Squats 10 Samson Stretch 10 Pushups :30 Plank   WOD 1:  25 Min Amrap 10 Pushups 10 Supermans 10 Sit Ups   WOD 2: Spend 10 minutes after the WOD today stretching. We had some challenging workouts this week and we need to respect […]

11/16/2017

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Hey Tribe,  lets meet in the IRC Parking lot for 530am, 9am, and 530pm. We have 2 awesome WODS today, and some FUN Extra Credit.   WarmUp: 3 Rounds: 10 Perfect Air Sqats 25 jumping Jacks 10 GoodMornings 10 Samson Stretch   Run 200M   WOD 1: For Time 100 Air Squats  Compare score to […]

11/15/2017

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Hey Tribe, Lets meet in the IRC Parking Lot for 530am, 9am, and 530pm.   WarmUp: 200M Jog 2 Rounds 10 Perfect Squats 10 Samson Stretch 6 Lizard 15 Hollow Rocks   WOD 1: BeachSeason 3 50-40-30-20-10 Russian Twists 15-15-15-15-15 V-Ups/Tuck-Ups/SitUps Rest for 3:00  Max Plank Hold   Skill Work: Handstand Holds Today we will […]

11/14/2017

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Hey Tribe,  Meet in the IRC PArking Lot for 530am, 9am, and 530pm.   WarmUp: 200m Jog 2x A-Skip B-Skip Butt Kickers High Knees Grape Vine   WOD 1: 6 Rounds For Time Run From Parking Lot To Traffic Cone and Back 10 Ground To OverHeads with Plates 10 Squats With Plate :30 Plank Hold […]

11/13/2017

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Tribe, Meet in the IRC Parking Lot, under the light. We will have 530am, 630am, 9am, and 530pm.   WarmUp: 200 m Run 3 rounds 10 ski jumps 20 high knees (10/side) 10 scap push-ups 20 shoulder taps(10side) Team WOD (teams of 2) While one person works, the other person must hold a plate with […]

11/11/2017

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Hey Tribe!  Meet in the IRC Parking lot for 930am. 1 mile run (scale to 1200m or 800m) 300 air squats 200 plate-weighted burpees w pushup (scale to unweighted) 1 mile run   The squats and weighted burpees can be partitioned as necessary

11/10/2017

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Hey Tribe, meet at the IRC Parking Lot under the light for 530am, 630am, 9am, and 530pm. Make Sure to RSVP Warmup: 200m Jog 2 Rounds 10 Perfect Air Squats 10 Samson Stretch 10 Goodmornings 10 Cake Pops   Post WarmUp: Oompa Loompa   WOD 2: Move It and Groove It 50 Air Squats 50 […]

11/9/2017

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  Hey Tribe!  Come out for 530am, 9am, or 530pm. Meet under the light. WarmUp: 2 rounds 200m run 10 Perfect Air Sqats 25 jumping Jacks 10 GoodMornings 10 Samson Stretch   WOD 1: 4 Rounds For Time 20 Jump Squats 15 Pike Press 10 Sit Ups   WOD 2: 5 Rounds For Time 4 […]