MONDAY 8.06.18


Seaward is hosting a FREE COMMUNITY WORKOUT August 18th!

• Beginner Friendly at 9:30 am at Seaward CrossFit

• Yoga Class at 12:30 pm courtesy of @theyogashackfl

•We’re raffling off a free month of unlimited membership at Seaward, a free month of unlimited yoga at the Yoga Shack, with more give aways to be announced as we get closer to go time!

You get a raffle ticket for showing up but you can also get an additional raffle entry for:
ALSO going to the yoga class at noon!
Bringing a friend who attends class!
We hope you guys enjoy the day!

Seaward CrossFit – CrossFit


Every 1:30 x 12 sets (18 minutes)

Sets 1-4: 4 Snatch Shrug + 4 High Pulls

Sets 5-8: 4 Muscle Snatch

Sets 9-12: 2 Power Snatch + 2 OH Squats
40-50% of 1RM Snatch

Question of the day

If you were guaranteed to be successful in a different profession, what would you want to do?

Metcon (Time)

Gotta let it burn

3 Rounds for time:

400-meter Run

30 Burpees
15 minute time cap.

*If you do not finish your score is 15:00. Then make note of how much work was completed.


3 Sets (supersets)

A1: 10/10 3 Point dumbbell row (

A2: 25 Band pull aparts


50 H-rolls (

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *