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

Archive for the Announcements Category

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.


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

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

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



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.



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




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

WOD #2
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

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

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
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

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

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

MOBILITY CLINIC. Saturday 8/16 at 8am

MOBILITY CLINIC. Saturday 8/16 at 8am

Very Important Mobility Clinic on Saturday, August 16th at 8am. This really should be mandatory. Dr James Spencer, and Dr Hessam Khatami of Atlantic Grove Chiropractic will be with us to talk about and show you some very important things and movements to keep you operating safely and efficiently before, during and after the WOD. You only get one body, and it’s up to you to take care of if. Don’t just beat you body up in class, take the steps to keep it going for years to come. AND IT’S FREE!


Bootcamp is Changing to 5:20AM

Bootcamp is Changing to 5:20AM


SET YOUR ALARMS!!!!!!! Bootcamp is now 5:20 instead of 5:30. We want to get you guys out early so you can get on with your day!! The class will now end at 6:10.



king kong front squat


What: 6 Week Challenge to test strength gains on the primary lifts

When: Starts July 6th – August 17th

The Lifts: Back Squat, Clean, Jerk, Snatch & Bench Press

Why: Why not??? Get stronger! Improve lean muscle mass. Improve lift movement & Technique. Add some size to your frame.

What we provide: A comprehensive strength program 3 days each week. For these 3 days, you will be able to train on your own (during gym operating hours). You will also be encouraged to take 2 class WOD’s per week. (5-day training program). You will be put through an Initial Assessment so we can record your beginning numbers on your lifts. You will gain access to a private FaceBook page monitored by your coaches to receive feedback and be able to communicate with others in the Challenge. Nutritional / Supplement advice. A max out session at the end of the Challenge to test all those outrageous GAINS!! And finally, a Strength & Muscle Gain Challenge T-Shirt!!

Who is it for? Guys & Girls that are ready to take it to the next step. You will get better. This is over and above the regular class WOD’s. This is the next step. Be prepared to put on a couple pounds of lean muscle… comes with the territory. The questions is not whether you will get better at your lifts, but rather how much better you will get.

Cost: $99

Register at sign-in Sheet at Front Desk



CrossFit Vanity Party, Friday the 13th from 6-9pm

CrossFit Vanity Party, Friday the 13th from 6-9pm


Guys and Girls! Dr Fine of Fine Aesthetics in Downtown Delray is hosting a cocktail party for all members of all 3 boxes. There will be cocktails and hor d’0euvres!

They will be offering 20% off all services that are scheduled that night. (to be performed at a later date)

Think of this as a cool social hour with your CrossFit friends. We hope to see you there!

Dr Fine Flyer



WOD & BBQ – Saturday – 06/07/14

WOD & BBQ – Saturday – 06/07/14

Tommy & Lisa Pool side

WOD: Coaches Choice!!!????!!!!!

BBQ: 12-4

  • Eat burgers
  • Have a cool refreshing drink
  • Socialize with your CF chums

***REMINDER: The weightlifting class has been moved to Sunday at 10AM. No 11am Class today.

See you tomorrow at 9am for Gymnastics

Paleo Bash & BBQ! Saturday June 7th at Noon!

Paleo Bash & BBQ! Saturday June 7th at Noon!

BBQ Grill image

The Paleo Challenge is over and it’s time to celebrate with a BBQ at the Boynton Box at noon this Saturday.

All members from all 3 boxes and their guest are encouraged to attend, not just those that participated in the challenge.

You are encouraged to bring a dish if you wish. If you have a specific drink that you fancy, please feel free to bring that as well.

We will have a BBQ grill and will provide the meat and some basic sides. We will also have a Bounce House for the kiddies, so feel free to bring them as well. The party is scheduled from 12-4

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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