March 26, 2023

CrossFit – Sun, Mar 26
PBB is this weekend! Saturday and Sunday! Come on out to Pensacola Beach to cheer on Brandy on Saturday. Bekah, Jade, and Bailey on Sunday!!!T-shirts are here! Limited edition 10 year anniversary t-shirts are available for sale right now, get yours while we still have your size!


A. General

5 minutes Run or Row

B. Mobility

B1. Soft tissue mobilization

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

Plantar Fascia (feet arches)

B2. 60sec Quadruped calf pedals

C. Specific

3 sets

50’ Butt kicks + 50’ sprint @ gradually increasing intensity

Conditioning (Time)


20 mins out

-20 mins back, faster



20 minutes @ RPE 7

Rest 1 min

Row same distance for time

TC: 40 minutes

Score: Time

Extra Accessory
Stability (Checkmark)

RDL Airplane

Accumulate 10 repetitions/side