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WOD – Monday – 01/11/16

WOD – Monday – 01/11/16
A. Front Squat. Build to a heavy single.
     POST LOAD. this will be used for % work over next few weeks
B) For Time
4 sets.
15 burpees
15 Hang Power Clean; 95
15 box jumps
– rest EXACTLY 2 minutes between sets (self timed)

WODAPALOOZA is this coming weekend. We will be closed on Sunday. Please come down and show support. CLICK HERE for more details.

WODAPALOOZA 2016 is Here!

WODAPALOOZA 2016 is Here!

One of the largest (if not THE largest) fitness festivals in the world is taking place this coming Friday, Saturday and Sunday. January 15-17th at Bayfront Park in Miami Beach.

Several athletes from our 3 gyms have qualified and will be heading to Miami to throw down with the best in the world. This is a great spectator event as well, so try to come down and enjoy the show and support your coaches and fellow athletes.

Spectator tickets can be purchased at the gate or online ahead of time.

http://www.thewodapalooza.com

https://www.facebook.com/thewodapalooza/timeline

Bootcamp – Monday – 01/11/16

A) EMOM 9: (Alt)
8 KB Deadlifts
10 Hollow Rocks
8 Goblet Squats
B) AMRAP 15:
12 KB Swings
100m Run
12 TTB
100m Run
12 Air Squats

WOD – Friday – 01/08/16

WOD – Friday – 01/08/16

CLICK HERE to sign up for Nutrition Challenge

A) Thruster. Build up to heavy single (from the floor)
B) AMRAP 8: (ladder) (Open Prep)
3 Thruster 95/65
3 Pull-up
6..
6..
9..
9..
etc;
RX+ do c2b

Bootcamp – Friday – 01/08/16

A) Row 1000m
B) 4 x 5 DB Shoulder press, increase wt. each set if able
C) 3 Rounds For Time:
25 DB thrusters (40/25)
15 Abmat Sit ups
200m run

CLICK HERE to sign up for Nutrition Challenge

WOD – Thursday – 01/07/16

CLICK HERE to sign up for Nutrition Challenge

3 RFT
Run 800m
21-15-9
15-12-9
Ab-mat Sit-ups
DB push press 40/25
(do 21 sit-ups, 15 DB Push Press, 15 Sit-ups, 12 DB Push press, 9 & 9)

Bootcamp – Thursday – 01/07/16

Chipper! For Time:
750m row
25 pull ups (scale to ring rows)
25 Burpees
25 OH plate walking lunges (total steps) 35/25
25 goblet squats (53/35)
25 OH plate walking lunges (total steps) 35/25
25 burpees
25 Pull ups
800m run
(if large class switch order of Run and Row)

CLICK HERE to sign up for Nutrition Challenge

WOD – Wednesday – 01/06/16

WOD – Wednesday – 01/06/16
A) Tabata; Russian KB swing; 70/53
B) AMRAP 18:
Run 100m
13 Toes-to-bar
7 Burpee
1 Power clean 205/135

!!!! Lurong Living Nutrition Challenge starts January 18th! CLICK HERE for details!

Bootcamp – Wednesday – 01/06/16

5 RFT:
200m sand bag run (scale to medball carry if nec)
12 Box Jump overs (24/20)
16 WBS (20/14)

!!!Our next Nutrition / Resolution Challenge starts January 18th. CLICK HERE for details!!

Lurong Living Nutrition Challenge

Lurong Living Nutrition Challenge

Our next Nutrition / Resolution challenge starts on January 18th! 

All you have to do is sign up on line to this nation wide challenge. All the research and ground work has been done, which means no guess work for you. They provide you with a 5-week meal plan with weekly shopping lists and food prep instructions. You will also receive their community recipe book which features more than 50 recipes submitted by athletes just like you who have competed in last year’s Resolution Challenge.

There will be an initial measurement and weigh-in done at the box during the first week of the challenge.

CLICK HERE for additional details and to register for the challenge. You will also be prompted to choose your affiliate so that you are part of our team!

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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