*Remember the box will be closed today because we have numerous athletes competing in O-town throw down @ CrossFit 407. Come out and show your support between 8-5 pm. Out of the Box WOD: 20 min EMOM 7 squats 7 push ups 7 sit ups *scale to 5 reps as needed + run across one...Read More
MetCon: 2015 Brevard Open WOD 15.2A 12 Min ME Cal Row *elite/masters/intermediate- every 2nd min complete 10 burpees *novice- every 2nd min complete 6 burpees STRENGTH: (12 minutes) Bench Press 4×4 @ 75-80%Read More