Friday, May 31, 2019 - Train8nine
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Friday, May 31, 2019


SCHEDULE ALERT – Closed after 5:15 class – read below.

Our good friends at CrossFit Wynwood are hosting a free community event!

This Friday, May 31st, Coach Gio, Coach Sergio, Ivan and Ainhoa will be competing in the CrossFit Wynwood – Cold Beer Club Throwdown.  We will all be making our way to CrossFit Wynwood watch them rep 8NATION!

There will be DJs and Drinks and a post-event party.  Join us to cheer them on and a night out in Wynwood!

What: CrossFit Wynwood – Cold Beer Club Throwdown
Who: Coach Gio, Sergio, Ainhoa, Ivan
When: Friday, May 31st – 7:30 pm to midnight
Where: CrossFit Wynwood – 56 NE 29th St, Miami, FL 33137

Admittance is FREE.





SSA: 3 x 12 DB Arnold

SSA: 3 x 10 DB Bentover
Rear Delt Flys

5, 3,1 Bench Press

@ 75, 85, 95%
*remember to add 5#


The goal is to maintain a total number of minimum reps for each round.

4 rounds

Min 1 – Wall Ball Shots
Min 2- Burpees on plate
Min 3- Supine Ring Rows
Min 4- Sit-ups
Min 5- Rest

WYO: 40 Reps- 14/10
GBP: 50 Reps- 20/14- Pull-ups
BRB: 60 Reps- 30/20- Pull-ups- TTB


3 x 20 Band Pull-aparts
100 Band Tricep Pushdowns
*break-up as needed


A- 5 x 2 Overhead Press @ 60%
*the goal is to move the bar FAST so keep the load around the 60%

B- 3 x 5 Bench Press RPE 8.5

C- COMPETE- Perform today’s Metcon at unbroken PS weight.

D- Grunt Work
6 x 50m Prowler Push 50m Prowler Pull 90/45