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A Rob Labar Gym
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Archive for the Blog Category

WOD – CrossFit – Friday – 06/16/17

Teams of 2, AMRAP 30:
7-5-3 (I go, you go)
Power cleans 155/105
Burpee over bar
* one partner completes entire 7-5-3 before switching

Bootcamp – Friday – 06/16/17

New Bootcamp Class! Saturday 8am!

AMRAP 22:
10 Burpees Over Abmat
10 Wallballs
100m Farmers Carry
10 KB DL’s
10/8 Cal Bike
    Post score + load used

New Bootcamp Class! Saturday 8am!

8am image

Bootcamp members, you’ve asked for it, and now you shall receive it. Starting on Saturday, June 24th we will add an 8am bootcamp class to the schedule. We look forward to seeing everyone there. Let your friends know that they can join you. Single classes are only $10.

WOD – CrossFit – Thursday – 06/15/17

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4 RFT
Run 200m
5 DB Snatches Left hand
10 Walking lunges w/DB OH
5  DB snatches Right hand
10 Walking lunges w/DB OH
Row 300m
20 Abmat sit-ups
Bike 1/2 mile

Bootcamp – Thursday – 06/15/17

New Bootcamp Class! Saturday 8am!

4 RFT
Run 200m
5 KB Swings – left hand (eye level)
10 Alternating jumping lunges
5 KB Swings – right hand
10 Alternating jumping lunges
20 Abmat sit-ups
10 HR Push-ups

Bootcamp – Wednesday – 06/14/17

21-15-9-6-3
DB Thrusters (looking for full depth squat)
Knees To Elbows
     Cash out with a 1,000m Row

Post Time and load used for DB’s.

WOD – CrossFit – Wednesday – 06/14/17

6 RFT
12 Thrusters 95/65
8 Burpee box jump overs 24/20
Run 100m
– Rest 1 min between rounds

WOD – CrossFit – Tuesday – 06/13/17

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Visit http://www.farmtoforkmeals.com/ and type in code:

CFBBFAM to receive 25% off of your firsts week of meals.

 

A. Squat clean + front squat. Build to a heavy set.
B. 5 RFT
10 Squat cleans
30 Dubs / 60 singles
10/8 calorie bike
Round 1: 135/95
Round 2: 155/105
3: 175/115
4: 185/125
5: 195/135
          Increase weight each round, even if you are scaling.

Bootcamp – Tuesday – 06/13/17

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Visit http://www.farmtoforkmeals.com/ and type in code:

CFBBFAM to receive 25% off of your firsts week of meals.

A. 3 Sets: (NFT)
12 Hollow Rocks
12 Supermans
12 Cossack Squats (total reps)
B. 5 Rounds For Time:
10 Box Jump Overs 24/20
20 Walking Lunges (total steps
2 Wall Climbs or (4 Walk The Floors)

Farm To Fork Meals – 25% OFF

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This meal prep company comes highly recommended by CrossFit Boynton Beach.

With 3 plans to choose from (Paleo, Fit or Vegetarian), they can custom tailor a plan that’s right for you. They can either deliver to your house, or they can deliver to the gym, and you can pick up at your convenience. I’ve (Rob) used a couple different meal plan services over the past several years, and this company has the best food hands down.

If you’re looking for an easy way to keep your meals clean and healthy, this might be your answer. I Personally use this service for my mid day meals, but generally cook my own breakfast and dinner. They can provide you with as many meals as you’re looking for.

Give them a call or order straight from their website at www.farmtoforkmeals.com

When ordering, use promo code: CFBBFARM to receive 25% off of your first week.

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