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Archive for the Announcements Category

COMPETITOR TRAINING at 2PM !!

COMPETITOR TRAINING at 2PM !!

CFBB is now offering a Competitors Training time slot from 2-4pm on Mon, Tues, Wed & Fri.

This is a time for the competitive athletes to either come in and do their written ID program, or a ‘Competitors’ workout will be written on the board for the day.

It is mandatory that athletes be proficient in the movements, and have minimum of 1 year of CrossFit experience to attend this time slot. As usual, Drop-Ins with experience are welcome at the normal drop-in rate.

 

Friday Night Lights is Back!!!!

Friday Night Lights is Back!!!!

For 5 weeks, starting Friday the 26th from 6-8pm, and for the 3rd straight year, we will celebrate the CrossFit Open in a competition style format. Athletes participating in the Open will get to throw down with their peers as they perform the Open workout of the week. The athletes will be placed into appropriate heats and will be assigned a judge.

Upon arrival, the athlete will give his name to the event organizer. Their arrival time (or request) will determine the heat to which they are assigned. The athlete will be responsible for being warmed up and ready for their scheduled heat.

Spectators are welcome and encouraged. This is a great community building event. Bring the family, pull up a chair or a box, enjoy a beverage and cheer on your competing members. (BYOB).

As a reminder, the 6pm class will be canceled for these 5 weeks. Our apologies to those who have to sacrifice.

Drop-In’s are welcome at the regular drop in rate.

Onramp has moved to 6pm!

Onramp has moved to 6pm!

Our foundational movement requirement course has now moved to 6pm on Wednesday and Thursday.

WODAPALOOZA 2016 is Here!

WODAPALOOZA 2016 is Here!

One of the largest (if not THE largest) fitness festivals in the world is taking place this coming Friday, Saturday and Sunday. January 15-17th at Bayfront Park in Miami Beach.

Several athletes from our 3 gyms have qualified and will be heading to Miami to throw down with the best in the world. This is a great spectator event as well, so try to come down and enjoy the show and support your coaches and fellow athletes.

Spectator tickets can be purchased at the gate or online ahead of time.

http://www.thewodapalooza.com

https://www.facebook.com/thewodapalooza/timeline

Lurong Living Nutrition Challenge

Lurong Living Nutrition Challenge

Our next Nutrition / Resolution challenge starts on January 18th! 

All you have to do is sign up on line to this nation wide challenge. All the research and ground work has been done, which means no guess work for you. They provide you with a 5-week meal plan with weekly shopping lists and food prep instructions. You will also receive their community recipe book which features more than 50 recipes submitted by athletes just like you who have competed in last year’s Resolution Challenge.

There will be an initial measurement and weigh-in done at the box during the first week of the challenge.

CLICK HERE for additional details and to register for the challenge. You will also be prompted to choose your affiliate so that you are part of our team!

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)

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Today’s WOD

  • WOD – Friday – 09/30/16
    September 29, 2016 by
    BEACH WOD SATURDAY AT 8:30AM! (GYM WILL BE CLOSED) On a running clock: 0:00 – 5:00 Build to heavy snatch single* 5:00-14:00 (9 minute ladder) 3 Power snatch 95/65 3...
    Read more

Bootcamp

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