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Call Us: (561) 702-4844

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Bootcamp – Monday – 05/25/15 Class times 9am & 10am

Partner Murph!

1 mile Run

100 Pull-ups (or ring rows)

200 Push-Ups

300 Air Squats

1 Mile Run

Murph is a CrossFit Benchmark workout and is a tradition to CrossFit gyms all over the world on Memorial Day.

Split the reps up with your partner. Scale the Run if needed.

 

Class times 9:00 & 10:00 with the CrossFit Class.

WOD – Monday – 05/25/15

WOD – Monday – 05/25/15

Happy Memorial Day. Class Times 9 & 10am

 

MURPH (or Partner Murph)*
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Movements can be broken up into rounds as desired
     *Partner Murph: both partners run together, 1 person works at a time inside

WOD – Friday – 05/22/15

WOD – Friday – 05/22/15

TGIF!

A) 5 Sets of
1 Snatch + 2 OHS. Add weight
B) 9-7-5
Cleans (power or Full) 135/95
Pull-ups
RX+ Do 155/105 & C2B Pull-ups
C) @ 8:00 on the Clock:
3 Rounds For Time
400m Run
10 HSPU
20 Box Jumps 24/20
D) NOT For Time:
100m Farmers Carry 53/35

 

Memorial Day Classes are 9 & 10am!

Memorial Day Hours

Memorial Day Hours

We will have classes at 9 & 10am at all locations.

Please join us for Murph (or Partner Murph)

Bootcamp – Friday – 05/22/15

 

CHIPPER FRIDAY!!!
3 RFT:
10 Mule Kicks
20 Pull ups
30 OH plate walking lunges (45/25)
40 KBS (53/35)
50 Abmat Sit ups
400m Run
(no, it is not a typo. Yes, I know it
looks awful. Scale newbies to 2 rounds)

 

Memorial Day Classes are 9 & 10am!

Bootcamp – Thursday – 05/21/15

25 minute AMRAP:
1 Rope Climb*
15 DB Push Press (30/20)
20 DB Front Squats (30/20)
25m Bear Crawl
30 Lateral Hops over abmat
(2 ft. takeoff and land)
300m Row*
*perform rope climb and row
at any time during round*
B) 5 sets of 30 sec on/off
hollow body hold
C) 5 sets of 30 sec on/off
plank hold

WOD – Thursday – 05/21/15

WOD – Thursday – 05/21/15
For Time:

 

Rope climb x 5 (any time)

Run – 500m
Wallball 20/14 – 50
Burpee – 50
Sit-ups – 50
Push press 75/55 – 50 (if scale to empty bar….do NOT drop bar)
Walking lunges – 50
Row – 500 (any time)
Dubs – 50
Scale workout to 3, 30, 300m…….OR 2, 20, 200m

Bootcamp – Wednesday – 05/20/15

SKILLS take 15-20 mins to run through:
(Repeat of last week)
A) Gymnastics mats out!
Follow the leader in this order:
bear crawl, army crawl, walking lunge
burpee broad jumps.
For those who are capable: continue
Forward Rolls, cartwheel attempts.
KNOW YOUR AUDIENCE! please
do not allow people to attempt the
cartwheel or forward roll that obviously
cannot support their body weight. Have
them do side-lunge-walk or something.
Set up a hopscotch for the way back.
On the mat, they do the exercise
listed above, on the way back, set up
various sized plates / boxes at various
heights and have them jump their way
back to the finish line.
This should be fun and not complicated.
please contact me with questions!
B) 3 RFT:
27 Double Unders (54 single jumps)
21 SDHP (53/35)
15 Box Jumps (24/20)
9 HR push ups

WOD – Wednesday – 05/20/15

WOD – Wednesday – 05/20/15
A) Bench Press
3 x 10. Start at 50% and increase weight
B) Deadlift
3 x 10. 50%, 60%, 65%
C) AMRAP 9:
9 KB Swings 53/35
9 HR Push-ups
9 TTB

WOD – Tuesday – 05/18/15

WOD – Tuesday – 05/18/15
A) Back Squat
5 x 4 @ 80-85%
then max reps at 70%
C) 5 Rounds For Time: 21 min cap
7 Snatch 115/85
20 Jumping Squats
9 Pull-ups
200m Run
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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