11/29/2017

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Hey Tribe.  Come meet up for 530am, 630am, 9am, and 530pm.  Today will be light on the legs, per general consesus.   WarmUp: Run 200M 2 Rounds of the Following 10 Perfect Air Squats Gymnastic Shoulders plus T’s 10 Samson Stretch 10 Hollow Rocks 10 Supermans   Gymnastics:  L-Sits Practice  15:00 mins From the Floor, […]

11/28/2017

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Hey Tribe,  Meet in the IRC Parking Lot at 530am, 9am, or 530pm.   WarmUp: 200m Jog 10 Stationary Lunges 10 Perfect Air Squats 10 Samson Stretch 10 Hollow Rocks   WOD1: For Time 65/55 Pushups. Every Time you break perform 10 Perfect Air Squats. Note these are not regular Air Squats.   WOD 2:  […]

11/27/2017

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Warmup: Jog 200 3 rounds 10 ski jumps 20 high knees (10/side) 10 scap push-ups 20 shoulder taps(10side) WOD 1: 10 Rounds: 1 suicide 10 pistols or 15 feet together squats 10 V-ups/tuck-ups/sit-ups WOD 2: 50-40-30-20-10 Jumping Jacks Mountain Climbers  

11/25/2017

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Hey Tribe!  Meet in the IRC Parking lot for 930am. As A Team Complete The Following   Run 3 Laps around the Parking Lot 150 Pushups 250 Sit-Ups 3 Laps around the Parking Lot.   The pushups and situps can be partitioned as necessary for scaled. RX may not partition reps.

11/24/2017

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  Hey Tribe! Come out for an 8am WOD. Meet in the parking lot. I hope you all had a wonderful Thanksgiving 🙂 WarmUp Group Jog 3 rounds 10 Perfect Air Squats 10 Samson Stretch 10 Push-Ups FOR TIME: Shuttle run 10 Burpees Shuttle run 25 Russian Twists Shuttle run  8 Burpees Shuttle run 25 […]

11/22/2017

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Hey Tribe!  Come out for 530am, 630am, 9am, or 530pm  This will be our last WOD before Thanksgiving. Make sure to come out and get in an AWESOME WORKOUT!  If I do not see you before the holiday, Happy Thanksgiving! Coach Steve, Jenny, Tom & Janielle 🙂   WarmUp: 200M Jog 2 Rounds 10 Perfect […]

11/21/2017

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Hey Tribe,  Meet in the IRC Parking Lot at 530am, 9am, or 530pm.  I would recommend running shoes for todays WOD.   WarmUp: 200m Jog 2x A-Skip B-Skip Butt Kickers High Knees Grape Vine WOD 1: 5 Rounds For Time 8 Rounds For Time Run From Parking Lot To Traffic Cone and Back 8 Plate […]

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 […]