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Party Time!!!!

Party Time!!!!

It’s Party Time!!!
Hey all, please join us at the box this Friday at 6:15pm for our Potluck Christmas/Holiday party. We will be shutting down early for this, so there will NOT be a 6pm class. The last class for the day will be at 5pm and this includes Bootcamp as well.
We will have some appetizers and drinks, but you all are encouraged to bring a dish if you wish! Come dressed up or simply stumble out of your 5pm workout and roll right into the party! We know there is a lot going on this time of year, but we ask that you try to make a little time to come by, even if for a little while and be a part of this awesome community that we are so lucky to have. If you are unable to bring a dish, don’t worry….we still want you there! See you then!

WOD – Friday – 12/11/15

A. Death by power snatch; 95/65; 12 min cap
—–Start with 1 rep, and add another rep each minute until you fall off clock.*
*0:00 = 1 rep, 1:00 = 2 reps, 2:00 = 3 reps, 3:00 = 4 reps…………11:00 = 12 reps! Can you make it??
(You must finish your round before the top of the next minute.)
B) 16 min amrap
10 thrusters; 105/75
10 pullups
10 burpee box jump over 24/20
     -OR-
B) RX+ option;
16 min amrap;
10 thrusters; 135/95
5/3 muscle ups
10 burpee box jump overs 24/20

REMINDER….We will be closed Saturday for Battle of The Boxes. We encourage all that are not competing to come to The CrossFit Squad and support your community and fellow athletes. There will be vendors onsite including food and drink and CrossFit Apparel! The CrossFit Squad is also located 1 block from City Place, so tons to do after! The 1st heat kicks off at 9AM.

Bootcamp – Friday – 12/11/15

A) EMOM 8: (Alternating)
3-5 Box Jumps….Test the height…increase using bumper plates
10-12 V-ups
B) AMRAP 6:
12 KB Swings 53/35
20 Double Unders OR 50 Single jumps
        REST 4 MINUTES
C) AMRAP 6:
10 Bumper Plate ‘Ground-To-Overhead’
6 Burpees

WOD – Thursday – 12/10/15

Endurance Day!!
On a running clock…
At 0:00, Run 1 mile FOR TIME
At 10:00, Row 1,600m FOR TIME
At 21:00, Run 800m FOR TIME
At 28:00, Row 800m FOR TIME

NOTE: We will be closed Saturday for Battle of The Boxes. We encourage all that are not competing to come to The CrossFit Squad and support your community.

Also, we are in need of a few more judges. If you’d like to be part of our team, and get some judging experience, we would love to have you. We ask that you have at least 6 months experience in CrossFit. There will be a judges meeting at 7:30am at The CrossFit Squad on Saturday. We will go over the rules and standards of movement.

If interested, please email Rob@CrossFitBoyntonBeach.com

Bootcamp – Thursday – 12/10/15

A) Tabata Squats:
:20 on / :10 off, for 8 working sets (4 minutes total)
(You do not need to keep track of your reps)
B) 2 Rounds For Time:
5 Wall Climbs (scale to 10 Walk The Floors)
20 Pull-ups (scale to ring rows)
40 Wallball
800m Run (if unable to run due to injury, do 50 Calories on the Airdyne)

Bootcamp – Wednesday – 12/09/15

A) 3 Sets NOT For Time:
14 Alternating Lunges (14 total steps) —- Use DB or KB for load if desired
20 Mountain Climbers. (Try to get foot to reach outside of hand…helps open up your hips)
B) AMRAP 14:
4 Burpees
8 DB Snatch (total reps)
12 Sit-ups (sit all the way up. Not a crunch)

WOD – Wednesday – 12/09/15

WOD – Wednesday – 12/09/15
A) Back-racked Barbell Lunges
         3 Sets. 14 total steps (7 per leg)
B) 14 min amrap;
9 Front squats; 135/95
7 HR pushups (No snaking please….keep tight plank)
5 Toes To Bar

BATTLE OF THE BOXES:

Staff/volunteers, please meet at Squad at 7:15am (it’s not too late to volunteer…we still need more)

Athletes: You should have received an email today from us. Heat assignments will be posted by Friday. Plan to be at Squad no later than 8am. You will have an athlete briefing at 8:15. First heat will kick things off at 9am. If you want to set up a tent in the parking lot, it is first come first serve. The parking lot will be closed off to cars, so please park in the street or in the lot next door across from Publix.

WOD – Tuesday – 12/08/15

A) Hang Power Cleans x 8 reps (unbroken)
          4 sets every 2 min. Start LIGHT and slowly build
B) For Time;
40-30-20-10
Russian KB swing; 70/53
abmat situps
Double Unders (2:1 singles)

NOTE: We will be closed Saturday for Battle of The Boxes. Please come to Squad to show support for your fellow members and athletes.

Bootcamp – Tuesday – 12/08/15

A) EMOM 8: (alternating)
Even: 8 DB Hang Cleans (Goal is 40/25#)
Odd: 8-10 Dips. (Do push-ups if unable to do Dips)
B) 21-15-9
Box Jump Overs 24/20
TTB (For those of you trying to Rx this movement, both feet must TOUCH the bar)
       Finish with 800m Run or 1,000m Row

WOD – Monday – 12/07/15

A. back squat; 9, 7, 5, 3; continue loading from last Monday’s
B) 3 RFT
15 burpees
9 power snatch; 135/95
400m run

Battle of The Boxes Registration is closed. If you did not register, but would like to be a part of the event, please email Rob at Rob@CrossFitBoyntonBeach.com  We need volunteer staff to help with: Judging, scoring, equipment set-up & other misc duties. Be a part of the team! You’ll even get a free competition shirt!

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Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 702-4844

Boynton Beach Location

975 Gateway Blvd. Suite 106
Boynton Beach, FL 33426
Phone: (561) 702-4844

West Palm Beach Location

512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844