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WOD – Monday – 09/22/14

WOD – Monday – 09/22/14

A) EMOM 10 Clean + Hang Clean + Push Jerk     (Working weight at approx 80% of max hang clean)   B) For Time: 30 Pull-Ups 400m Run* 15 Front Squats (135/95) 800m Run 15 Front Squats (135/95) 400m Run 30 Pull-Ups RX+ do Chest to […]

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Park WOD – Saturday at 9am

Park WOD – Saturday at 9am

CFBB will be closed Saturday 9/20, as we will be hosting a WOD in the park at Meadows Park in Boynton. The event is put on by the City of Boynton Beach, and we are thrilled to be a part of it for the 2nd year. We […]

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WOD – Friday – 09/19/14

WOD – Friday – 09/19/14

It Friday Funday for the WOD junkie in you! We’ve spiced it up a bit the last couple weeks with the competitor-type WOD’s. Enjoy, and know when to scale! A) Find 1 RM Push Press 12 minute Cap B) 3 Rounds For Time: (Pick One… A or […]

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WOD – Thursday – 09/18/14

WOD – Thursday – 09/18/14

  A) Ring / Muscle-up practice (5-10 minutes) Can either practice muscle ups if you got em Practice mu transition (given by coach) Practice skin the cats Do Ring rows / dips B) AMRAP 3 Row for calories C) AMRAP 3 8 Box jump overs 24/20 8 […]

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WOD – Wednesday – 09/17/14

WOD – Wednesday – 09/17/14

  A) EMOM 12: (alternating) 2 Power Snatch @ aprox 75% of 1rm p snatch 3 Power Cleans @ same weight as snatch    Set up perfectly for each lift. This is not for speed…you’ll have plenty of time B) 7 Rounds For Time 7 Deadlifts 225/155* […]

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WOD – Tuesday – 09/16/14

WOD – Tuesday – 09/16/14

  A) Front squat 15 Minutes to find 1RM (coach to suggest progression if requested) B) AMRAP 6: 9 Thrusters 115/75 9 burpees over bar REST 5 MINUTES C) AMRAP 6: 15 wallballs 20/14 15 pull-ups (scale to bands or ring rows)

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WOD – Monday – 09/15/14

WOD – Monday – 09/15/14

Changes have been made to Standards for the Scaled Division for the Upcoming Battle of the Boxes. SEE STANDARDS   A) Bench Press 5×5 close grip*. (increase load. Keep notes but do not post load) *about shoulder width. Generally about where the knurling starts on the bar. […]

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WOD – Friday – 09/12/14

WOD – Friday – 09/12/14

CLICK HERE to get more info and register for our in-house competition   A) Skill work and coaches review of all movements B) AMRAP 12: Advanced (Competitors) 3 snatch (full) 155/105 3 OHS 155/105 12 Chest to Bar pull-ups 30 Double Unders 100m run Intermediate 5 Power […]

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Beauties & Beasts’ – Battle of The Boxes. November 8th

Beauties & Beasts’ – Battle of The Boxes. November 8th

It is with great pleasure that I announce the first annual In-house Battle of The Boxes! This competition will take place on Saturday, November 8th at The CrossFit Squad. Each of the 4 gyms will form teams and duke it out with good ol fashion, old school, […]

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WOD – Thursday – 09/11/14

WOD – Thursday – 09/11/14

  A) Jerk Balance 5 sets of 5 reps with 1 second pause at the catch. (increase weight each set if comfortale)  *Stay relatively light for this drill. Set up in perfect landing stance for split jerk.    Without moving foot position, dip-drive and catch the bar […]

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West Palm Beach, FL 33401
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