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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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CrossFit Teens – 5/28

CrossFit Teens – 5/28

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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WOD – Wednesday – 05/28/14

WOD – Wednesday – 05/28/14

A) Front Squats  - Find 3rm  - reduce weight to 70% of 3rm and do 10 reps B) 3 rounds For Time  - 25 wallball 20/14  - 20 TTB  - 50 Double Unders (scale to 100 single jumps)

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CrossFit Teens 5/27/2014

Warm It Up! Let’s not spend too much time on this the WOD is going to include a   ton of running, pull ups push ups, and squats. Keep it simple and fun! WOD: Partner   Murph: Each person will perform: 1 mile run plus 10   […]

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WOD – Tuesday – 05/27/14

  A) warmup…2 rounds – 12 kbs – 5 wtf – 8  good mornings   B) Deadlifts 5 x 3 @ 80% of 1rm (build to 80% and then do 5 sets of 3 reps)   C) AMRAP 7: – 10 hang cleans 95/65 – 10 burpees […]

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WOD – Friday – 05/23/14

WOD – Friday – 05/23/14

  A) Find 3 rm clean with pause at the knee  (drop between reps) B) 21-15-9-6-3  - HSPU*  - front squats (155/105)  - burpee over bar * coach to cover scaling options including dumbell press. Don’t get too hung up here.

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WOD – Thursday – 05/22/14

A) Bench Press Find 10 RM. Then redcue weight by 10% for 10 additional reps B) For Time: 10-8-6-4-2 Pullups Push-ups (hand release) Toes to bar 200m run (after each round) *The WOD will finish with a 200m run **Important to go to the beach immediately after […]

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Holiday Hours…

Holiday Hours…

On Monday (Memorial Day), we will have class times at 9am & 10am only. The WOD will be Murph (or Partner Murph)……big surprise. Bootcamp members are welcome to participate in these classes. See you then!

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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