CrossFit – Wed, Nov 9
Veterans Day Schedule Changes:
Nov 11th & Nov 12th – ONE WOD EACH DAY ONLY at 9:30am & Open Gym until 1PM
Based on the newest weather models for Hurricane Nicole, it appears as though the Tampa Bay Area will be facing inclement weather and some very strong wind/ rain storms from this evening into tomorrow morning.
We are CANCELLING All morning classes & Open Gym on Thursday November 10th (5:30A, 9:30A & 12 PM).
Evening classes will run as normally scheduled for 4PM, 5 PM & 6PM Open Gym.
Westshore CrossFit – CrossFit
2 sets: (7 Min)
:30 jumping jacks
:30 alternating T push-ups
:30 alternating single-leg toe touches
:30 feet elevated shoulder taps
– Rest :10 between sets.
8 unbroken deadlifts
5-8 unbroken handstand push-ups
– Rest 1:00-2:00 between sets.
– Build up to workout weight.
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Deadlifts (125/185 lb)
Deadlifts (95/135 lb)
Deadlift (Up to the 18:00 mark:Build to a heavy 5-rep deadlift)
2:00 foam roll lower back
2:00 foam roll upper back