MONDAY 8.13.18

Announcements

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!
or
Bringing a friend who attends class!
We hope you guys enjoy the day!

Seaward CrossFit – CrossFit

Question of the day

Which of the seven dwarfs most resemble you?

Metcon (Time)

For time:

5 – 8 – 13 reps of:

Handstand push-ups

Deadlifts 255/185

–Then–

lunge 70 ft. with 2 kettlebells overhead (53lbs/35lbs).
*10 minute time cap

Fitness

For time:

5 – 8 – 13 reps of:

Pike handstand push-ups on box or floor

Barbell deadlift

–Then–

Lunge 70 ft. with plate overhead

Cool Down

3 Rounds NOT for time

200m row

20 banded good mornings

Overtime

Deadlift build to heavy single for the day based on feel

3 sets

10/10 Half kneeling landmine press

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