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CrossFit Teens 2/19/14

CrossFit Teens 2/19/14

19-Feb-14 Warm Up 10   Partner sit up, medball pass 10 Burpee over partner 3 rounds not for time Skills HS Holds, Wall Walks Review power clean build to working weight, should be able to execute 5 in a row   without being too fatigued to drop […]

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WOD – Wednesday – 02/19/14

WOD – Wednesday – 02/19/14

  Enjoy the video. Notice his position as the bar gets to the knee. Where are his shoulders in relation the bar? Are knees forward? Hips back? Where does the bar make contact with his body?   A) 12 Minutes to Find 1RM Pause Snatch – (2 […]

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TEAM FBG Event. Saturday 02/22/14. CrossFit Delray Beach

TEAM FBG Event. Saturday 02/22/14. CrossFit Delray Beach

Warm up starts at 9:30. First heat at 10am! Teams of 3, can be assigned upon arrival. All 3 gyms are attending. Delray, Boynton & West Palm!! There will be a BBQ to follow. Bring a dish if you wish! DJ T-Pain will be rockin the house […]

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WOD – Tuesday – 02/18/14

A) EMOM 8: 1 Power Clean + 1 Hang Power Clean + 1 Jerk *complex to be performed at approx 80% of 1rm Power clean….across) **Take a few mins to build up to working weight. Do not post load B) 4 Rounds For Time  - 9 TTB […]

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WOD – Monday – 02/17/14

WOD – Monday – 02/17/14

A) Front Squats 8 reps @ 70% 6 reps @ 75% 4 reps @ 85% 2 reps @ 90% Max reps @ 80% Take your best guess at your 1rm and stick to the percentages. Record your max reps including weight used. Eg: 215 x 7 B) […]

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WOD – Saturday – 02/15/14

WOD – Saturday – 02/15/14

COACHES CHOICE… By Johnny T

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WOD – Friday – 02/14/14

WOD – Friday – 02/14/14

A) 2 rounds; Not For Time: 100m Sled Pull or Push 20 wallballs 20 Russian KB Swings 20 Kip swings (back and forth, head through. Open up the shoulders) B) AMRAP 12: 10 Back squats (155/105) 10 burpee over bar 10 pullups 200m run

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5:30AM Bootcamp Class….

5:30AM Bootcamp Class….

Starting Monday 2/17, we will start our 5:30AM Bootcamp class

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CrossFit Teens 2/13/14

CrossFit Teens 2/13/14

Warm Up: AS A   GROUP: run around front high ridge to gateway   back in thru parking lot run 100m, 10 burpees run 100m, 10 air squats run 100m, 10 burpees run 100m, 10 air squats (continue this cycle until you’re back   to the gym, […]

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WOD – Thursday – 02/13/14

WOD – Thursday – 02/13/14

  ANOTHER TRACK DAY!!!!!! NO CHERRY PICKING!!! Row if Needed. A) 800m Run – warmup…NOT For Time B) 3 Minutes max rep Shuttle sprint 10m (2 hand touch behind line) C) 6 x 400m run, every 4 minutes  (record slowest and fastest time)

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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