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Bootcamp – Thursday – 11/10/16

BRING A FRIEND THURSDAY!

4 Sets NOT For Time:
10 Alternating Box Step-ups. Raise ‘non-stepping’ leg to 90′ at top
10 HR Push-ups
B. 4 Rounds For Time:
25/20 Calories on Assalt Bike
10 Pull-ups or Ring Rows
100m Sand Bag Carry

WOD – Thursday – 11/10/16

bring-a-friend-3
A. For Time:
Run 1 Mile
 – rest as needed
B. EMOM 14: (alt)
:20 sec HARD assault bike
Bench press x5-7 reps. You choose weight

Copper Point Brewing Co., Friday 12/2 at 8pm!

copper-point-group-pic

Mark your calendars for our next Social Outing at Copper Point. It’s literally a warm-up run from the gym.

Last time was so much fun that we decided to make this a regular event. Come alone or bring a friend….either way, just come! If you have business cards that you’d like to give out to let your fellow CrossFit Family know what you do, please feel free. We like to keep it in the Family. Or just come to hang out and have fun.

Here is there link: COPPER POINT

 

 

Bootcamp – Wednesday – 11/09/16

5 Rounds For Time:
20 Alternating Walking Lunges
200m Run
20 Wallballs 20/14
100m Single-Arm OH KB Carry 53/35 (50m right / 50m left)

WOD – Wednesday – 11/09/16

american-flag-2
A. Backsquat 4, 4, 2, 2. Building
A. AMRAP 6:
20 OHS 95/65
20 Burpees
– rest 3 min
B. AMRAP 6:
10 Calorie Assault Bike
10 Box Jumps 24/0
– rest 3 min
C. 6 Minute Row, for calories.

WOD – Tuesday – 11/08/16

mainsite-pic
A. Supinated Grip Barbell Row
5 Sets x 8-10 reps
B. 5 RFT:
Run 200m
10 DL 225/155
10 HSPU
2 Rope Climbs – OR – 8 ring rows

Bootcamp – Tuesday – 11/08/16

A. EMOM 15: (alt)
8-10 Ring Rows
3-5 Box Jumps 30/24 – Or as high as possible. Even higher if able
8 DB Shoulder Press
B) AMRAP 10:
8 DB Thrusters 40/25 (supposed to be heavy)
8 Burpees
20 Double Unders (scale to 50 singles)
     *Please do not DROP DB’s from overhead.

WOD – Monday – 11/07/16

rob-aline
A. Hang snatch.
Build to Heavy Triple. Then build to heavy single.
— coaches to post BOTH weights
B. AMRAP 14:
24 Air squats
12 Pullups
6 Hang snatch 95/65
RX+ option
24 Air squats
2 Muscle ups
6 Hang Snatch 115/75

Bootcamp – Monday – 11/07/16

A) AMRAP 12:
12 KB Swings
12 Air Squats
12 Ambat Sit-ups
B) 2 Rounds For Time:
400m Run
20 Goblet Squats 53/35
C. Plank Holds: 5 Sets
:40 sec hold
:20 sec rest

WOD – Friday – 11/04/16

sarah-with-sandbag_crush

Last chance to register for HERO BASH at Squad…CLICK HERE

A. EMOM 12:
Power snatch + snatch balance x2 reps
B. For Time:
20 Power cleans 135/95
30 STO 135/95
40 TTB
50 Wallball
40 Deadlifts 135/95
30 Hang power cleans 135/95
20 Front squats 135/95

 

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Today’s WOD

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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