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WOD – Monday – 08/25/14

WOD – Monday – 08/25/14

A) Back Squats: Build to heavy set of 3 reps. (15 Min time cap)   B) 6 Rounds For Time, or 25 Min AMRAP: Run 400m 10 Burpees 10 KB Swings 53/35 (If you hit 6 rounds, stop and record time. otherwise get as far as you […]

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WOD – Friday – 08/22/14

WOD – Friday – 08/22/14

  A) Front Squat: 10 minutes to build to a heavy triple. (not necessarily a 3rm)     B) For Time: 5 Front Squats 185/135 1 Rope Climb (scale to 1 descending/ascending plank) 200m Run 4 Front Squats 185/135 1 Rope Climb 200m Run 3 Front Squats […]

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WOD – Thursday – 08/21/14

WOD – Thursday – 08/21/14

Something different for today. Today you have options based on your current skill level. Too many are not comfortable in the overhead squat position. Today is designed to give you time to get some practice without the stress of the WOD. Your practice will differ depending on […]

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Crush Games – Fri-Sun, August 22-24. BBT Center

Crush Games – Fri-Sun, August 22-24. BBT Center

Don’t miss the most exciting local competition of the year! Want something really cool to do this weekend? Come on down and watch some of the best athletes in the region throw down. We have a few people and or teams from each of the 3 boxes […]

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WOD – Wednesday – 08/20/14

WOD – Wednesday – 08/20/14

  A) 15 min to build to a max load in the following complex: 2 clean + 2 front squat + 2 jerk *cleans are full squat **bar can be dropped in between cleans, but right back on it. B) AMRAP 12: 5 Power cleans 155/105 10 […]

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WOD – TUESDAY – 08/19/14

WOD – TUESDAY – 08/19/14

This is was published on the Main CrossFit FB page yesterday…   A) 4 Rounds For Time (Incl rest breaks) run 400m 20 HR pushups 20 wall ball 20 burpee box jumps 24/20 Rest EXACTLY 3 min between each round (self time)

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WOD – Monday – 08/18/14

WOD – Monday – 08/18/14

A) Back Squat        10 Minutes to build to a heavy set of 8 reps        (can you add 5-10 pounds from last week?) B) AMRAP 16: 10 kbs 53/35 5 pullups 30 dubs (60 singles) **on minutes 3, 7 and 11; stop […]

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WOD – Saturday – 08/16/14

WOD – Saturday – 08/16/14

8am – Mobility Clinic 9AM – CrossFit (Coaches Choice) 10AM – CrossFit (Coaches Choice)

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WOD – Friday – 08/15/14

WOD – Friday – 08/15/14

For today we have 2 options for Beg/Int (I) and for Advanced (A). You can get an RX for either and the coach will designate which you chose to do. Please recognize your limits. (Beginner/Int) (I)   For Time: – 400m Run – 10 clean & Jerks 95/65 […]

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WOD – 08/14/14

WOD – 08/14/14

  A) Snatch Practice – 15 Minutes      Coach will go through a couple drills and allow time to build up bar if desired B) 2k Row – For Time   FREE MOBILITY CLINIC THIS SATURDAY. CLICK HERE

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Lake Worth Location

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Lake Worth, FL 33449
Phone: (561) 357-9244

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Delray Beach, FL 33445
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Boynton Beach, FL 33426
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West Palm Beach, FL 33401
Phone: (561) 702-4844