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The Open starts this Friday! We will be having our draft earlier this week, so stay posted for the teams! Again, if you aren’t signed up for the in-house competition, you MUST sign up for the open ($20). That can be done here!  When you sign up, you will list your affiliate as CrossFit Suncoast. It’s going to be fun!


Here is a chin up/pull up and dip routine I really like. If you already have a few strict pull-ups but are looking to add strength, check it out..




A. Front squat – no pause – 10, 8, 6- NOT tough sets; rest 90sec-2min
3 x 5 min AMRAP @80-90% (95/65lbs)
3 Hang clean
6 Front Squats
9 S2OH
-Rest walk 2 mins btwn AMRAPs – reset each round to 0+0 and report three individual scores

Boot Camp

EMOM 10mins
odd: 7 Burpees
even; 25 sec Hollow hold
500m row @90%
rest 2 mins


Wall Balls

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