3 is a magic number!

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

Metcon (Time)

Run 300m

7 Chest to Bar Pull-Ups

7 Handstand Strict Push-ups

7 Pull-ups (chin over bar)

21 Hand Release Push-ups

Run 300m

5 Chest to Bar Pull-Ups

5 Handstand Strict Push-ups

5 Pull-ups (chin over bar)

15 Hand Release Push-ups

Run 300m

3 Chest to Bar Pull-Ups

3 Handstand Strict Push-ups

3 Pull-ups (chin over bar)

9 Hand Release Push-ups

Run 300m

Question of the day

Where is your favorite local beach hangout?

Fitness

Run 300m

7 Ring Rows (feet at anchor)

7 Pike Push-ups

7 Ring Rows (hips at anchor)

21 Push-ups (to box)

Run 300m

5 Ring Rows (feet at anchor)

5 Pike Push-ups

5 Ring Rows (hips at anchor)

15 Push-ups (to box)

Run 300m

3 Ring Rows (feet at anchor)

3 Pike Push-ups

3 Ring Rows (hips at anchor)

9 Push-ups (to box)

Run 300m

Overtime

For quality NOT time:

100 KB Skull Crushers

BENCH PRESS

Every 1:30 sec for 3 sets:

8 Bench press

*Work up to a 8 rep max for the day based on feel.

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