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A Rob Labar Gym
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Holiday Schedule

Holiday Schedule

Thursday 12/24/15: Last class at 5pm (CrossFit & Bootcamp at 5pm)

Friday 12/25/15: Closed. Merry Christmas!

Thursday 12/31: Last class at 5pm (CrossFit & Bootcamp at 5pm)

Friday 01/01/16: Closed. Happy New Year.

Party Time!!!!

Party Time!!!!

It’s Party Time!!!
Hey all, please join us at the box this Friday at 6:15pm for our Potluck Christmas/Holiday party. We will be shutting down early for this, so there will NOT be a 6pm class. The last class for the day will be at 5pm and this includes Bootcamp as well.
We will have some appetizers and drinks, but you all are encouraged to bring a dish if you wish! Come dressed up or simply stumble out of your 5pm workout and roll right into the party! We know there is a lot going on this time of year, but we ask that you try to make a little time to come by, even if for a little while and be a part of this awesome community that we are so lucky to have. If you are unable to bring a dish, don’t worry….we still want you there! See you then!

Battle of Th Boxes 2

Battle of Th Boxes 2

By poplular demand, the 2nd annual Battle of The Boxes is Back! Join us on Saturday, December 12th at The CrossFit Squad as we host another ass kicking event for our in-house competition. Members of CrossFit Boynton Beach, CrossFit Delray Beach & The CrossFit Squad will come together in same sex teams of 3, for a 1 day throw down. There will be a scaled and Rx division. Standards are listed below to help you determine which division is appropriate for you. No sandbagging please. If you meet the Rx standard, go for it.

 
WOD#1
12 min for all 3 team members to build to max; clean + hang clean + front squat complex; cleans may be power OR squat but a hang squat clean does NOT account for the front squat
– rest 2 min
WOD #2;
3 min amrap; hang power cleans; reps split up however; teams choose weight on bar; 3 options
RX MALE; 135/155/185
RX female; 95/115/135
Scaled Male; 95/115/135
Scale female; 55/75/95
team with most ‘weight moved’ wins
 
WOD #3
for time; 16 min cap; all reps cumulative
100 pullups; while someone is working bar must be locked out in OH position
100 thrusters; while someone is working someone must be hanging from pullup bar; 95/65, 75/45
 
WOD #4
14 min amrap; each team member must finish complete round
14 cal row
7 burpee box jump
4 power snatch; 115/75, 95/55

 

One person will register for the whole team. Cost is $150 per team

Click Link to Register: REGISTER NOW

 

RX Standards: (weights are 1RM, not working weight)

Clean & Jerk: 205/135

Snatch: 145/95

Deadlift: 275/185

Box Jump: 30/24

Chin over bar pullups

Double Unders

Toes To Bar

 

Scaled Standards:

Clean & Jerk: 135/65

Snatch: 95/55

Deadlift: 185/105

Ring Rows

Box Jumps 24/20

 

WHEN
WHERE
The Crossfit Squad – 512 Evernia Street West Palm Beach, FL 33401 – View Map

Labor Day Hours!

Labor Day Hours!

Class times will be 9am & 10am Only. BC members welcome.

New Bootcamp Hours (change). 7pm

New Bootcamp Hours (change). 7pm

The evening Bootcamp Schedule will change from ‘5pm & 6pm’  to 7pm.

This change will take effect on Monday August 17th. (There will no longer be class at 5pm & 6pm)

WOD – Saturday – 08/08/15 = BEACH WOD!!!!

WOD – Saturday – 08/08/15 = BEACH WOD!!!!

We are at the Beach!!!! 8AM at the south end of Delray by the Volleyball courts.

The box will be closed. See you there!

Boynton Beach Lift Off

Boynton Beach Lift Off

What: Boynton Beach Lift Off (an olympic style weight lifting event)

Where: CrossFit Boynton Beach

When: September 12th

Who: Members of CFBB, CFDRB & Squad

Cost: $38 (shirt included)

Divisions: Broken up by weight class, and even a novice division

This is a 1-day super awesome event that you won’t want to miss. No stress and all fun. You get 3 attempts at a snatch and 3 attempts at a clean & jerk. You’ll even have somebody else to change your weights for you! You decide what weight you want to lift for all 3 lifts. You’ll have coaches there to guide you as well.

It’s open to all members and coaches of CFBB, CFDRB & Squad!

Register today using this link. Spots are limited so don’t wait!

https://www.eventbrite.com/e/boynton-beach-lift-off-tickets…

 

Boynton_Lift_Off_COLLAUGE

Normal hours on the 4th!

Normal hours on the 4th!

We will have classes at 9 & 10am on Saturday, July 4th.

Coaches choice for the WOD as usual.

Bootcamp now at 5am

Bootcamp now at 5am

Starting Monday, June 15th, our Bootcamp (CrossFit Lite) program will begin at 5am (instead of 5:20am).

Bootcamp Now Has Evening Classes!

Bootcamp Now Has Evening Classes!

No excuses….Bootcamp is now offered at 5pm and 6pm during the week.

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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