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A Rob Labar Gym
Call Us: (561) 702-4844

Archive for the Announcements Category

Bootcamp is adding EVENING CLASSES!!!!

Bootcamp is adding EVENING CLASSES!!!!

BootCamp aka ‘CrossFit Cardio’ will be adding 1 or 2 evening classes in the very near future. Details aren’t finalized yet, but they will be soon. Stand by!!

Party Time!! Saturday March 28th at 12:00pm

Party Time!! Saturday March 28th at 12:00pm

It’s a BBQ! It’s time to celebrate the end of the CrossFit Open with a little food, fun & spirit.

Join us this Saturday at NOON as we grill some burgers and dogs. We provide the burgers and dogs, you guys bring a dish if you wish, and of course a beverage of choice.

HOLIDAY SCHEDULE

HOLIDAY SCHEDULE

Saturday 12/20: One class at 9:30am. (Pot-luck at 11:00)

Wednesday 12/24: Last class at 4pm (full morning)

Thursday 12/25: Closed

Friday 12/26: 8am(Bootcamp).   9am, 10am & 12pm(CrossFit).

 

Wednesday 12/31: Last class 5pm

Thursday 01/01: Closed

Friday 01/02: 8am(Bootcamp).   9am, 10am & 12pm(CrossFit).

 

*IF a day is not on the list, then it is a normal class schedule.

WOD – Saturday – 12/20/14

WOD – Saturday – 12/20/14

12 WODs of Christmas

 

REMEMBER, Only one class at 9:30am followed by Pot-Luck at 11:00. (Bring a Dish)

12 WOD’s of Christmas: For Time: (See WOD format below)

  • 1 100m Run
  • 2 Power snatch 135/95
  • 3 HSPU (scale to 3 Hand release Push-ups)
  • 4 Power cleans 135/95
  • 5 TTB
  • 6 OH Plate walking Lunge 45/25
  • 7 KB Swings 53/35
  • 8 Mountain climbers
  • 9 Pull-ups
  • 10 Wallballs 20/14
  • 11 Burpee over barbell
  • 12 Goblet Squats 53/35

The format of the WOD is like the song. On the 1st day of Christmas…

Example:

  • 100m Run
  • 2 Power snatch, 100m run
  • 3 HSPU, 2 power snatch, 100m run
  • 4 power cleans, 3 hspu, 2 power snatch, 100m run
  • 5 TTB, 4 power cleans, 3 hspu, 2 power snatch, 100m run
  • etc…. (the last round will include all movements)

Click the link for the upcoming HOLIDAY SCHEDULE

WOD – Saturday – 12/06/14

WOD – Saturday – 12/06/14

Friends and Family Day Image

 

Friends & Family Day! Bring one for FREE! No experience needed.

(First Saturday of every month)

Holiday Hours…

Holiday Hours…

Thanksgiving image snoopy

Thursday closed.

Friday: 8am bootcamp. 9am, 10am & 12pm CrossFit.

Onramp will be on Monday and Tuesday at 8pm, rather than Wednesday & Thursday.

Saturday – 11/08/14 – CLOSED

Saturday – 11/08/14 – CLOSED

 

CFBB is closed for BATTLE OF THE BOXES. See you at The CrossFit Squad!

Xtreme Top Box – Saturday & Sunday Oct 11th & 12th

Xtreme Top Box – Saturday & Sunday Oct 11th & 12th

Xtreme Top Box Image

 

Looking for something cool to do this weekend? Come on down to Fort Lauderdale beach and watch your coaches and fellow athletes compete to be crowned the Top Box!

10 of us will be competing together as a team this weekend to earn that title. The athletes competing are:

Rob LaBar, Alex Ruggiere, Derek Bishop, Corey Pruneski, Vince Lalonde, Jaci Cale, Sarah Franklin, Aline LaBar, Danielle Szpindor & Monique Williams!

Team Name: The Boynton Squad!

Come on down for some fun in the sun!!

Park WOD – Saturday at 9am

Park WOD – Saturday at 9am

Let's get Physical - CIty of Boynton

CFBB will be closed Saturday 9/20, as we will be hosting a WOD in the park at Meadows Park in Boynton. The event is put on by the City of Boynton Beach, and we are thrilled to be a part of it for the 2nd year. We hope to see everyone there…

Beauties & Beasts’ – Battle of The Boxes. November 8th

Beauties & Beasts’ – Battle of The Boxes. November 8th

Battle Of The Boxes Image

It is with great pleasure that I announce the first annual In-house Battle of The Boxes!

This competition will take place on Saturday, November 8th at The CrossFit Squad. Each of the 4 gyms will form teams and duke it out with good ol fashion, old school, classic CrossFit type movements and workouts. All of the movements will be movements that you see on a regular basis in the gym.

TEAMS: The teams will consist of either 3 guys or 3 girls. There will be 3 divisions… Rx, Scaled & Beginners.

STANDARDS:

RX
Clean and Jerk working weight; 135/95
snatch working; 115/75
box jumps 30/24
pullups (chin over bar)
double unders

SCALED
clean and jerk working 115/75
snatch working 75/55
box jumps 24/20
Single unders

BEGINNER
clean and jerk working 85/55
snatch working 65/42
box jumps OR Step-ups 20/12
Single unders

 

PRIZES:

Winning Box will receive a Floating Trophy for most top finishers!

First Place RX Guys & Ladies teams will receive Cash and Prizes

All podium finishers will receive  Medals.

 

REGISTER: CLICK HERE

One person will register for the whole team. You won’t need to include each team members name, but you will need to enter your Team Name. Be creative here. The funnier the better. Don’t worry, you won’t offend anyone.

 

VOLUNTEERS: If you do not want to compete, but would like to be a part of the event, please volunteer. We need your help to make this a success. We will need judges, equipment setup, athlete check in and scoring. For judges, reasonable CrossFit experience will be needed. We will also have a judges meeting and WOD standards review. Please let Rob know by either text, email or call. 561-702-4844 or Rob@CrossFitBoyntonBeach.com

 

THE EVENTS:

 

WOD#1 (All Divisions)
12 min to find max clean; power or squat; no hang allowed

WOD #2
RX;
12 min amrap;
3 power snatches 115/75
6 burpee over bar
30 dubs
*one partner works at a time; partner must finish full round before switching

Scaled;
12 min amrap
3 power snatches 75/55
6 burpee over bar
50 single unders
*one partner works at a time; partner must finish full round before switching

Beginner;
12 min amrap
3 power snatch 65/42
6 burpee over bar
50 singles
*one partner works at a time; partner must finish full round before switching
WOD #3
RX;
16 min amrap
60 cal row
50 wall ball
40 pullups
30 alt db snatch 70/45
20 box jumps 30/24
10 clean and jerk 135/95

Scaled;
16 min amrap;
60 cal row
50 wall ball
40 SDHP 53/35
30 alt DB snatch 45/30
20 box jumps 24/20
10 clean and jerk 115/75

Beginner
16 min amrap;
60 cal row
50 wall ball
40 sdhp 35/20
30 alt db snatch 35/20
20 box jumps 20/12
10 clean and jerk 85/55

*one partner works at a time; switch as you choose


 

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Lake Worth Location

5516 S. State Road 7 #118
Lake Worth, FL 33449
Phone: (561) 357-9244

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