WEDNESDAY 8.15.18

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

What is one chore you secretly don’t mind doing?

Metcon (Time)

5 Rounds for time:

300-meter Run

20/15 cal bike or row

3 legless rope climbs (from seated position)

*22 minute time cap

Fitness

5 Rounds for time:

200m run

15/12 cal bike or row

3 rope walks

*22 minute time cap

Overtime

Touch and go power cleans (build heavier with each set)

5-5-5-5-5

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