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WOD – Thursday – 06/05/14

WOD – Thursday – 06/05/14

A) Bench Press – Close Grip. Find 5 rep-max (please use a spotter)   B) 6 x 400m run – Every 4 Minutes (record fastest and slowest time. Try to stay consistent. Don’t blow it on 1st run)

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WOD – Wednesday – 06/04/14

WOD – Wednesday – 06/04/14

  A) EMOM 12, Alternating: 5 Clean & Jerks (115/75) 5 Power Snatch (115/75) *Scale load and reps as needed to stay on track with the clock. Do 3-4 reps if needed   B) Back Squats: 3, 3, 3 @ 70% 2, 2, 2 @ 80% 1, […]

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Paleo Bash & BBQ! Saturday June 7th at Noon!

Paleo Bash & BBQ! Saturday June 7th at Noon!

The Paleo Challenge is over and it’s time to celebrate with a BBQ at the Boynton Box at noon this Saturday. All members from all 3 boxes and their guest are encouraged to attend, not just those that participated in the challenge. You are encouraged to bring […]

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WOD – Tuesday – 06/03/14

WOD – Tuesday – 06/03/14

A) Push Press:5 x 3 @ 80% of 1rm (5 sets of 3 reps….you should not fail here) *Do not post load, but make notes in your own journal ** Coach will review re-racking bar to your shoulders between reps.   B) 4 Rounds For Time: 12 KBS […]

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WOD – Monday – 06/02/14

WOD – Monday – 06/02/14

A) AMRAP 12: 7 Deadlifts 135/95 7 Hang Cleans 135/95 7 Front Squats 135/95   B) 6 Rounds (not for time) 30 second plank holds 15 Abmat Situps (self time on the plank holds)   C) Check out the new class times for Gymnastics and Weightlifting…CLICK HERE

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New Gymnastics & Weightlifing Class time…..

New Gymnastics & Weightlifing Class time…..

  Starting this Sunday, June 8th, our weightlifting clinic will move from Saturday at 11 to SUNDAY at 10AM.   Also, please make note that we now have a 1 hour Gymnastics clinic that will take place at 9AM every other SUNDAY at CFBB. This class will rotate between […]

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CrossFit Teens – Summer Break schedule!

CrossFit Teens – Summer Break schedule!

Just a Reminder that CrossFit Kids/Teens Class is on Summer Break as of this week! We will likely re-open at our Sister gym, CrossFit Delray Beach at 1405 N. Congress Avenue Delray Beach, FL 33445 at the end August. I will be in touch with all previous […]

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WOD – Friday – 05/30/14

WOD – Friday – 05/30/14

Our GQ couple, Mr. & Mrs T-Pain   A) 5 Rounds NOT For Time: – 5 thrusters – 5 pullups (Start light and add load to each round of thrusters to moderately heavy 5th set)   B) BENCHMARK FRIDAY – FRAN!! 21-15-9 – Thrusters 95/65 – Pullups

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WOD – Thursday – 05/28/14

WOD – Thursday – 05/28/14

A) Muscle clean x 10 reps, Power clean x 10 reps (build slowly as you go. Your 1st power clean should pick up where your last muscle clean ended) B) EMOM 30 – Alternating (six stations, including a rest station)  - 8 Cal Row  - 8 box jump overs […]

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CrossFit Teens 5/29

CrossFit Teens 5/29

This is the last week for CrossFit Teens at the Boynton Beach location…at least for this summer. We know many of you will be in camp or traveling and the 5pm slot may not be a good time for you anymore, as you may already be in […]

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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