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WOD – Monday – 02/03/14

WOD – Monday – 02/03/14

A) EMOM 6: To be performed at around 80% of 1rm clean – 1 Power clean + 1 Hang clean +1 front squat (hang clean can be ‘power’ or ‘full’ clean) B) AMRAP 6: – 10 Hang Cleans 95/65 – 10 Alt Front Rack Lunges 96/65 – […]

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WOD – Saturday – 02/01/14

WOD – Saturday – 02/01/14

 

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New Bootcamp Class!

New Bootcamp Class!

Starting Monday 2/17, we will have a 5:30AM Bootcamp class in addition to the 11AM class.

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WOD – Friday – 01/31/14

WOD – Friday – 01/31/14

A) AMRAP 3: 10m Shuttle sprints (2 hand touch) B) 4 Rounds For Time: 10 Hang Snatch 95/65 10 dips 400m run with medball 20/14

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CrossFit Teens 1/30/14

CrossFit Teens 1/30/14

30-Jan-14 Warm Up: 3 rounds (not for time) hurdles   up, tires agility back, then 3 rounds of 10 mountain climbers,   10 jumping jacks stretch!!! Skills: forward rolls then hop   scotch back, cart wheels then hop   scotch back, burpee broad jump then hop   […]

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WOD – Thursday – 01/30/14

WOD – Thursday – 01/30/14

A) 1,000m Row (not for time)   B) AMRAP 7: 7 Man makers (25/40) 7 pullups   REST 7   C) AMRAP 7 7 Front Squats (115/85) 7 HSPU Coaches, split classes between B & C to accommodate the needs of dumbells as needed.

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WOD – Wednesday – 01/29/14

WOD – Wednesday – 01/29/14

A) 3 minutes of double under practice (freestyle. You must attempt) B) 2 Rounds NOT for time: (any order)  - 10 kang squats 45/33  - 10 hollow rocks  - 250m row C) 15-12-9-6-3  - Deadlifts  225/155  - burpee box jumps   24/20  * 20 double unders after each […]

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CrossFit Teens 1/29/14

CrossFit Teens 1/29/14

29-Jan-14 Warm Up: 3 rounds (not for time) hurdles   up, tires agility back, then 3 rounds of 10 mountain climbers,   10 jumping jacks stretch!!! Skills: forward rolls then hop   scotch back, cart wheels then hop   scotch back, burpee broad jump then hop   […]

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WOD – Tuesday – 01/28/14

WOD – Tuesday – 01/28/14

  A) Back Squat: 3-3-3-3-3 (5 sets of 3 reps. 2 minutes rest btwn sets) *Start moderate and add weight to each set of 3 reps. Do NOT post load. **Very important to keep chest facing forward while performing the heavier back squats in case you need […]

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CrossFit Teens 1/28/14

CrossFit Teens 1/28/14

28-Jan-14 Warm Up! 800m Indian Run forward rolls then hop   scotch back, cart wheels then hop   scotch back, burpee broad jump then hop   scotch back, crab walk then hop scotch back Stretch out the wrists! Practice HS Walk x 1 round Superman holds, hollow […]

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Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 276-3699

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