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-We are putting on an event at OCC Road House in Clearwater on Saturday, many are volunteering but we encourage you to stop by even if you are not volunteering or competing.
-the crossfit open starts this Thursday, workout released at 3 on Thursday. Sign up for it, it’s fun BUT the schedule will be a little off this week
-We will completely closed Saturday and Sunday Morning but we will open for a few hours SUNDAY AT 5pm if you would like to do the open workout. You can do the open workout Friday (DEPENDING ON WHAT EQUIPMENT IS NEEDED) as well, make sure you print out a score card and line up a judge! You can do the open thursday night as well or monday before 5. Thursday and Friday workout open workouts will depend on what equipment is available. ALL equipment will be back at the gym Sunday Night by 5 which is the best time to do the open workout.

General /Specific Movement Prep (6-8 minutes)
2-3 Sets: For Quality
200m Run
1:00 Row, Increasing Intensity each set
10m Knee Hug Lunge and Twist
10m Walking Inchworm to Hollow Body Hold
10 Alternating Cossack Squats
:20 second Wall Supported Handstand Hold (Add weight shits if possible)
10-15 minute Class Progression
Handstand Walk Skills and Progressions

Workout
Every 6:00 x 5 Sets
400m Run
300m Row
20 Air Squats
25 foot Handstand Walk

Level 2 and 1
Every 6:00 x 5 Sets
400m Run
300m Row
20 Air Squats
3 Wall Walks
*not going upside-down?? No worries. 10 strict db presses, seated