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Friday 6/19/15

18
Jun

Friday 6/19/15

BOX NEWS:

1.) Ladies, join us on Sunday, 7/12 at 11:00 AM for a FREE self-defense seminar! Register here: crossfitblackbeard.com/FIGHTBACK

2.) Visit us Sunday, 6/28 at our booth at the Pride festival in St. Pete!

3.) JULY’S FREE MONTH CONTEST: The athlete who works out at the box the most number of times in July will get a FREE MONTH in August! We will be judging by log ins to Mind Body AND submissions to Whiteboard.

4.) Good luck to everyone competing at the competition this weekend! Make Blackbeard proud!

 

“TGIF”

3 rounds of:

6 Muscle-ups (Sub Seated muscle-ups or ring pull-downs)

19 Burpees over the barbell

15 Thrusters 95/65#

14 minute CAP

 

Coach Ryan

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