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Archive for the Announcements Category

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


 

RAID Games September 13th & 14th

RAID Games September 13th & 14th

Raid logo

 

Come out to support our athletes this weekend at the Raid Games at FIU

F.I.U. Modesto A. Maidique Campus (MMC),
U.S. Century Bank ARENA,
11200 S.W. 8th Street, Miami, FL

 

We will have the following athletes from Boynton & Delray competing:

Sean Lefloch (Delray)

Nicole Moschettti (Boynton)

Mayra Brandt (Delray)

Alex Ruggiere, John Thomas & Greg Depersio (Boynton)

Ariella, Stehpanie & Shannon (Delray)

Jordan, Lindsay & Monique (Delray)

Labor Day Hours

Labor Day Hours

Labor Day

 

Our Labor Day schedule (Monday) will be as follows:

Bootcamp: 8am

CrossFit: 9am & 10am.

 

See you then!

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

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

Crush Games logo

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 competing….they would love your support. It is held at the BBT Center in Sunrise. Click link below for website and additional details.

Here are some of the athletes that will be putting on a show that need your support:

Jaci Cale – Pro Division

Phill Texiera – Pro Division

Derek Bishop, Corey Pruneski, Vince Lalonde – Team

Danielle Szpindor, Monique Williams, Mayra Brandt – Team

Sarah Franklin – Team (Made of athletes from other boxes)

Jonny Globerman, Eliot Gonzalez, Alejandro – Team

Brittni Harris, Emily Smartt, Lisa – Team

Sarah Grace – Rx

Travis Stephenson – Rx

Airella Jonas – Rx

DJ Szpindor – Rx

 

http://www.thecrushgames.com/

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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