STRENGTH: (12 min) 12 min EMOM 1 Power Snatch + 1 OHS @ 80% of power snatch MetCon: For Time 30 cal Row 60 WB (20/14) 30 BurpeesRead more

*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 of the 3 causeways (Pineda, eau gallie, or 192)Read more

MetCon: Brevard Open WOD 15.2B “Max Speed” 3 minutes to establish 1 RM DL *rest 5 minutes 3RFT 5 Front Squats (185/125) 50 m shuttle run STRENGTH: (18 minutes) 7×5 strict HSPURead more

STRENGTH: (15 minutes) 7×5 Strict Pull Ups + lb MetCon: 10-1 Power Clean (95/65) 1-10 STO (95/65)Read more