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WOD – Friday – 08/15/14

WOD – Friday – 08/15/14

For today we have 2 options for Beg/Int (I) and for Advanced (A). You can get an RX for either and the coach will designate which you chose to do. Please recognize your limits. (Beginner/Int) (I)   For Time: – 400m Run – 10 clean & Jerks 95/65 […]

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WOD – 08/14/14

WOD – 08/14/14

  A) Snatch Practice – 15 Minutes      Coach will go through a couple drills and allow time to build up bar if desired B) 2k Row – For Time   FREE MOBILITY CLINIC THIS SATURDAY. CLICK HERE

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WOD – Wednesday – 08/13/14

WOD – Wednesday – 08/13/14

  A) AMRAP 8: – 10 KB Swings 53/35 – 5 box Jumps 24/20 – Games Std. Step down each time – 20 OH Plate Walking Lunges 54/25 REST 5 B) AMRAP 8: – 4 KB Clean & Jerk (right hand) 53/35 – 4 KB Clean & […]

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WOD – Tuesday – 08/12/14

WOD – Tuesday – 08/12/14

  A) NOT For Time: 1k row 30 ring dips* 30 HR Push-ups    *If unable to do ring dip, do 15 negatives…Jump to lock out and lower slowly…3 seconds     B) Every 45 Seconds for 8 Sets: 3 Touch-n-Go Power Cleans at 70-75% of Max […]

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WOD – Monday – 08/11/14

WOD – Monday – 08/11/14

Nice having Camille stop by and train with us….   A) Back Squat        10 Minutes to build to a heavy set of 8 reps B) 3 Minute Time Cap   – 15 Thrusters 95/65 – 12 Pullups max burpees in remaining time REST 3 Minutes […]

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WOD – Friday – 08/08/14

WOD – Friday – 08/08/14

  2 Rounds For Time: 20 Toes-To-Bar 400m Run 20 Clean & Jerks 115/75 400m run 20 burpees 400m Run A reminder that this Sunday is Gymnastics Clinic in Boynton at 9am, followed by Weightlifting with Alex at 10.

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WOD – Thursday – 08/07/14

WOD – Thursday – 08/07/14

  Teams of 2: Part A: On a 12 Minute Clock… 2000m Row Buy in    Then in remaining Time AMRAP of; 30 pullups 30 burpees     REST 5 MINUTES     Part B: On a 12 Minute Clock… 1 Mile Sand Bag carry. (both partners […]

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WOD – Wednesday – 08/06/14

WOD – Wednesday – 08/06/14

  A) Press Unders: 3 x 5 climbing No dip drive. Bar starts on back. Wide grip. Press overhead as you ohs. The simultaneous motion of pressing and squating should finish at same time    (the lock-out at the top should finish as you aheive bottom squat […]

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WOD – Tuesday – 08/04/14

WOD – Tuesday – 08/04/14

  If you don’t like running, you can thank Mother Nature. There was a bit of running in the program today. A) Not For Time… 2 Rounds of: 3 Wall climbs 50 feet Bear Crawl 50 meter high knees 50 meter butt kicks B) Ladder…Climb as high […]

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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 […]

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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