email us: | 4278 Alternate 19 South• Palm Harbor, FL • 34683

unbroken wall balls

DATE: Tuesday, November 8, 2016

SKILL: Part One 
Tabata Pullups
20 Sec of “work”
10 Sec  of “rest”
8 intervals
For Time:
Wall Balls 20/14
*Each set must be unbroken
*Rest as needed between each set
SKILL: Part Two 
3 rds: 
1 Min HS holds
1 Min Hollow Hold 
1 Min superman Hold 



Wednesday, November 23rd: We will be opened only in the AM. 
Thursday, November 24th: Box is CLOSED. But, we will be meeting up to do the Turkey Trot of you all would like to join. (Meeting spot TBD) 
Saturday, December 3rd: Team WOD-Bring A Friend @ 9 am. This is your chance to bring friend or family member that may be interested in CrossFit. Show them what it’s all about. If they decide to sign up, you will receive 50% off next months dues. (This would also be a great CHRISTMAS GIFT!) 

Saturday (night) December 17th:  BOX Christmas Party @ the Livernois house! Save the Date! Details to come.

REMINDER: With the class sizes getting bigger, we ask you to please be on the schedule ahead of time and text us to let us know if you cannot make it. It helps to know if we need to pull in another Coach or not. Thank you!


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