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A Rob Labar Gym
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Archive for the Blog Category

Holiday Hours…

Holiday Hours…

On Monday (Memorial Day), we will have class times at 9am & 10am only. The WOD will be Murph (or Partner Murph)……big surprise. Bootcamp members are welcome to participate in these classes. See you then!

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WOD – Wednesday – 05/21/14

WOD – Wednesday – 05/21/14

  Yes, Camille (above) really Hang Snatched 190# at Regionals last weekend. And smiled the whole time. A) 15 OHS + 15 Snatch Balance. Not For Time.  Stay light. (could be pvc pipe)   (Pause in the bottom position a few times…if able to) B) EMOM 12 Alt […]

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CrossFit Teens 5/20/14

CrossFit Teens 5/20/14

Warm Up: run/row dynamic stretch Tuesday: Warm up with a cage crawl and monkey hangs. Continue on with bar muscle up   holds transition to dip and muscle up   transitions work 5 sets of 3   from hanging position under low rings, violently   transitioning through. […]

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WOD – Tuesday – 05/20/14

WOD – Tuesday – 05/20/14

A) Shoulder Press  - Find  1 RM B) 3 Rounds for Reps: 60 sec on, 30 sec off.  - row for calories  - box jump overs 24/20  - knees to elbows  - push press 96/65       1 Minute Rest   1 Minute on, 30 seconds […]

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WOD – Monday – 05/19/14

WOD – Monday – 05/19/14

A) 3 x 400m run every 4 minutes  (treat the first 2 as warm ups and record the final round. Sretch during rest) B) BACK SQUAT 3X6 @ 80% 60-90 SECONDS REST BTWN ROUNDS C) 3 Rounds For Time: 10 tuck jump burpees 15 wallballs 20/14 20 […]

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WOD – Friday – 05/16/14

WOD – Friday – 05/16/14

A) Power Clean – Build to 1 RM B) For Time: 400m Run, then 4 Rounds of: 7 HSPU 7 Thrusters 135/95 7 Burpees 7 Power Cleans 135/95 7 Box Jumps 30/24 Cash Out with 400m Run

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CrossFit Teens 5/15/14

CrossFit Teens 5/15/14

Warm it   up! 400m partner medball toss 20 mountain climbers 10 alternating lunges 5 Jumping jacks 5 Y-Jacks 5 X- Jacks Inch Worm across lifting side   of gym High knees across lifting side of gym side shuffle across lifting   side of gym burpee broad […]

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WOD – Thursday – 05/15/14

WOD – Thursday – 05/15/14

A) Bench Press Find 10 Rep-max. Then, reduce by 10% and do 10 more reps   B) ‘Annie’ 50-40-30-20-10 Double Unders (scale 2:1) Abmat Situps  

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WOD – Wednesday – 05/14/14

WOD – Wednesday – 05/14/14

A) EMOM 12 Alternating 5 Deadlift @ 1.5 x BW 10 TTB Rest as needed B) EMOM 12 Alternating 7 Push Jerks 135/95 7 Front Squats 135/95 Rest as needed C) 3 Rounds For Time: 18 Burpees 10 Pullups

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CrossFit Teens 5/14/14

CrossFit Teens 5/14/14

Warm it   up! 400m partner medball toss 20 mountain climbers 10 alternating lunges 5 Jumping jacks 5 Y-Jacks 5 X- Jacks Inch Worm across lifting side   of gym High knees across lifting side of gym side shuffle across lifting   side of gym burpee broad […]

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Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 276-3699

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