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WOD – Monday – 11/03/14

WOD – Monday – 11/03/14

  Big congrats to Sarah, Vince, Derek, Monique and Danielle for their guys and girls first place team finishes this weekend at Pantheon Games! Way to represent!! A) Warmup: 2 Rounds NOT for time 8 Ring Rows 8 Good Mornings 45/35 8 high hang squat cleans 45/35 8 […]

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WOD – Friday – HALLOWEEN – 10/31/14

WOD – Friday – HALLOWEEN – 10/31/14

  Come dressed to impress!!! It will be Spooktacular! (Wodable costumes of course)   A) Strength: Thruster 10 Minutes to Build to a heavy Single from the rack TRICK OR TREAT! B) AMRAP 10: 10 Thrusters 95/65 31 Double Unders (scale to 31 lateral hops or 62 […]

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WOD – Thursday – 10/30/14

WOD – Thursday – 10/30/14

  A) Oly/Skill: Hang Snatch Complex 12 Mins to Build to a Heavy High-Hang Snatch + Low Hang Snatch. (Pockets and above the knee) B) For Time: 20 DB Snatch 40/25 18 Box Step-ups 24/20 16 Pullups 14 Dips 12 Burpees 1 Mile Run 12 Burpees 14 […]

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WOD – Wednesday – 10/29/14

WOD – Wednesday – 10/29/14

  A) Skill/Warmup: 3 Rounds NOT For Time: 8 Good Mornings 45/35 8 Behind-the-neck Snatch-grip press B) Strength: Deadlift Every 2 Minutes x 6 sets: 5 Deadlifts starting at 60% and increase by 5% each set C) For Time: 75 Push Press 95/65 Do 5 burpees every […]

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WOD – Tuesday – 10/28/14

WOD – Tuesday – 10/28/14

  A) Skill/Warm-up: 3 Rounds NOT for Time 6-8 TTB 1 Rope Climb or 2 planks 12 Alternating lunges B) Strength: Front Squat 5 x 5 increasing load. (post heaviest set of 5) C) AMRAP 15: 20 Overhead Plate Walking Lunges 25/15 200m Run 20 KB Swings […]

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WOD – Monday – 10/27/14

WOD – Monday – 10/27/14

  A) Warmup: 2 Rounds NOT for time 10 Ring Rows 10 Hand Release Push-ups 10 Air Squats B) Strength: Bench Press 10 x 50% 6 x 70% 4 x 80% 2 x 90% 2 attempts at a max lift (post load on white board) Max Reps […]

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WOD – Saturday – 10/25/14 (Barbells For Boobs)

WOD – Saturday – 10/25/14 (Barbells For Boobs)

CFBB will be closed today (Saturday). Please visit either the Delray Beach or the West Palm Beach location at 9:30am to support this great cause.  

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WOD – Friday – 10/24/14

WOD – Friday – 10/24/14

  A) Back Squat 2 x 15 reps @ 60% 3 x 10 reps @ 65-75% (try to increase load each of the 3 sets) REST as needed between sets and before WOD. B) The ‘Angel’ AMRAP 6: (0:00-6:00) 6 Snatch 95/65 (Rx+ do full snatch) 20 […]

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WOD – Thursday – 10/23/14

WOD – Thursday – 10/23/14

  A) 1,500m Row Upon Arrival. Not for time. Moderate pace. No more than 26 s/m*    *Ask coach for guidance if needed B) For Time: 400m Run 5 Wall Climbs (or 10 wtf’s) 10 Man Makers 40/25 1 Rope Climb 20 OH Plate Walking Lunges 25/15 […]

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WOD – Wednesday – 10/22/14

WOD – Wednesday – 10/22/14

  A) 3 Rounds NOT for time 6 Kang Squats 75/53 200m Run B) EMOM 10 – Alternating Min 1: 5 Deadlifts @ approx 75% Min 2: 3-7 Box Jumps, depending on hieght. (Go as high as possible) C) EMOM 10: 10 Wallballs + max burpees in […]

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Lake Worth Location

5516 S. State Road 7 #118
Lake Worth, FL 33449
Phone: (561) 357-9244

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