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Call Us: (561) 702-4844

Archive for the Blog Category

WOD – Thursday – 02/18/16

WOD – Thursday – 02/18/16
2 RFT
Run 800m
40 Thrusters 45/35
20 Bar Facing Burpees (Do Burpee over Bar if large class)

Bootcamp – Thursday – 02/18/16

A) AMRAP 8
8 Box Jumps 24/20
100m Backwards Run
8 Ground To Overhead w/Bumper plate 35/25
     REST 4 Minutes
B) AMRAP 8:
8 Burpees over Abmat
100m Forward Run
8 Goblet Squats 53/35

WOD – Wednesday – 02/17/16

WOD – Wednesday – 02/17/16
A) Snatch balance; 3, 3, 3; light and fast. (Increase load only if comfortable)
IF Mobility in the OHS position is an issue, work on dropping and receiving the bar in the power position.
Focus for EVERYONE is on foot movement. Start with feet under hips end with feet under shoulders
B) 2 rounds for time:
25 cal row
25 Shoulder To Overhead 95/65
Run 400m
25 Hang power cleans 95/65

Bootcamp – Wednesday – 02/17/16

EMOM 12: (Alternating)
3 Man Makers
2-3 Wall Climbs (or 4-6 WTF’s)
7-10 Pull-ups OR Ring Rows
B) 2 Rounds For Time:
40 Kettlebell Swings 53/35
40 Alt Lunges
400m Run

WOD – Tuesday – 02/16/16

WOD – Tuesday – 02/16/16
For Time (On a continuous clock)
Buy In:
60 calorie row
    then…
5 RFT:
12 t2b
16 pushups
20 duble unders (scale to 40 singles)
    then…
Cash out:
20 power snatches; 135/95

Friday Night Lights is back!

Bootcamp – Tuesday – 02/16/16

For Time (On a continuous clock)
Buy In:
800m Run
    then…
5 RFT:
8 Burpees
12 Abmat Sit-ups
16 Air Squats
   then…
Cash out:
30 DB Snatches 40/25

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.

WOD – Monday – 02/15/16

WOD – Monday – 02/15/16
For Time (On continuous clock)
27-21-15-9
Box jumps; 24/20
Deadlifts 155/105
    then….
15-12-9-6-3
Pull-ups
5-4-3-2-1
Squat clean thrusters (Use same weight as deadlift)
RX+  Does:
5-4-3-2-1
muscle ups
Squat clean thrusters (Use same weight as deadlift)

Bootcamp – Monday – 02/15/16

A) NOT For Time:
10-8-6-4-2
Dips
TTB
B) AMRAP 14:
12 Wallball 20/14
12 Russian Twists (feet off the floor)
20 Double Unders (scale to 40 single jumps)
100m Run

WOD – Friday – 02/12/16

WOD – Friday – 02/12/16
Open WOD 15.5
27-21-15-9-3
Row (for calories)
Thrusters 95/65
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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