07/26/10
Today we would like to wish a very special Happy Birthday to Captain Tony. For those of you who are newer members to the box, Captain Tony is Coach’s dad. We would not be where we are today if we did not have Capt. Tony. He is the reason we have such an incredible box and great things around us. Because of his incredible love for his sons and care of others we are Crossfit Redline. We would still have Coach but we might still have been at Palmetto Ridge HS rolling in our own equipment. So if you see him around the box today or tomorrow, please stop to wish him a Happy Birthday!!!!
This past weekend many members from the box traveled over to Crossfit 305 in Miami to compete in the Swamp Monster. We are very proud everyone that went over and took part in the competition. For most members this was their first taste of the competition side of Crossfit and they did very well. Great job to all and thank you to everyone else that came from the box to cheer on fellow members!!!
WOD:
“The San Francisco Crippler”
Back Squat 60% 1 RM x10
800- meter run
15 jumping burpees
3 rounds with w/2 minutes rest between rounds