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WOD – Wednesday – 07/02/14

WOD – Wednesday – 07/02/14

  A) 10 Minutes of Muscle up -OR- Handstand practice   B) 4 Rounds for Time: 5 Clean & Jerks 205/135 2 MU (scale to 6 dips) 20 wallballs 20/14   Have you registered for the 6 Week Strength Gains Challenge  yet? Click the link to view details […]

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WOD – Tuesday – 07/01/14

WOD – Tuesday – 07/01/14

  A) 15 minutes to establish a max weight for the following complex: Snatch from the hip (not mid thigh )Snatch from the knee Snatch from below the knee (just off ground) (bar does not touch ground during complex. Power or full is ok. Full is better […]

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WOD – Monday – 06/30/14

WOD – Monday – 06/30/14

These 6 competed at Bacon Beat Down in Daytona. The guys as Team Squad and the girls as Team Boynton. The each annihilated the competition. Together they are unstoppable. We are very proud. We truly have the best coaches and athletes!   A) 5 Minutes of Double under […]

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WOD – Friday – 06/27/14

WOD – Friday – 06/27/14

  A)   7-6-5-4-3-2-1 Deadlifts 275/185  (RX+ Do 315/205) HSPU   REST AS NEEDED   B)   5-4-3-2-1 Power Clean 185/125   (RX+ Do 205/135) Wallwalk   REST AS NEEDED   C) 2 Minutes of Max Rep Burpees

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WOD – Thursday – 06/26/14

WOD – Thursday – 06/26/14

  A) 500m Row – For Time   B) Tabata Time: 20 sec on, 10 sec rest for 8 Intervals 1 Minute Rest Between Movements. Score will be total of all reps combined Push ups situps pullups (or ring rows) Squats   Tip: Keep a running total […]

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WOD – Wednesday – 06/25/14

WOD – Wednesday – 06/25/14

    A) 3 Rounds Not For Time3 3 Muscle ups (scale to MU Progression) 5 HSPU or 30 Second Handstand hold (face wall if needed) 1 Rope Climb (or 2 descending/ascending planks)   B) 10-1   (For Time) Hang Snatch 95/65 Box Jumps 24/20 (Games Std) Do […]

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WOD – Tuesday – 06/24/14

WOD – Tuesday – 06/24/14

  A) 10 Minute Clock: 800m Run 40 KB Swings 53/35   RX+ do 70/53 15 pullups Max double unders in remaining time (scale to lateral hops over abmat)          Rest 5 minutes   B) 10 Minite Clock: 800m Run 40 SDHP 53/35     RX+ do […]

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WOD – Monday – 06/23/14

WOD – Monday – 06/23/14

  A) Back Squats3-3-3-3-3 Find 3 rep-max in 5 sets * Take 1 warm up set first. You pick weight and reps. Ask coach if needed. ** Be safe. Keep Chest up. Be prepared to dump bar off back. Coach to revew dumping bar   B) 4 […]

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Bootcamp is Changing to 5:20AM

Bootcamp is Changing to 5:20AM

SET YOUR ALARMS!!!!!!! Bootcamp is now 5:20 instead of 5:30. We want to get you guys out early so you can get on with your day!! The class will now end at 6:10.

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WOD – Friday – 06/20/14

WOD – Friday – 06/20/14

  For Time: Deadlift    10,000 / 6,800 lbs (male/female) 400m Run Power Clean 7,500 / 5,000 lbs 400m Run Push Jerk 5,000 / 3500 lbs   The Rule: You choose your weight x reps to lift total pounds. Example: 225# x 44 reps = 10,000#, or […]

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West Palm Beach, FL 33401
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