Subscribe
A Rob Labar Gym
Call Us: (561) 702-4844

Archive for the Blog Category

WOD – Wednesday – 12/18/13

WOD – Wednesday – 12/18/13

  A)WARMUP – 2 Rounds NOT For Time:  -15 empty bar hang snatch  -15 empty bar back squats  -5 Toes to Rope (scale to toes through rings) B) Back Squats – 5/3/1/2/2    65%, 75%, 90%, 85%, 85% – 90 seconds rest btwn rounds C) 10-1!  - […]

Read more

WOD – Tuesday – 12/17/13

WOD – Tuesday – 12/17/13

  A) Warmup – Not For Time:  - 100m Sled push or pull (90/45)  - 1 Rope Climb (2 planks)  - 10 good mornings (45/35)  - 20 KB Swings – russian – 53/35  - 40 double unders – or attempts B) For Time:  - 21 Deadlifts (225/155) […]

Read more

WOD – Monday – 12/16/13

WOD – Monday – 12/16/13

A) 3 Minutes of Max-rep Thrusters (95/65)      Rest  – no more than 5 minutes B) 10 Minute Ladder:  - Power Clean & Push Jerk (155/105)  - Chest-to-Bar pull-up    (climb the ladder as high as you can in 10 minutes: 1,2,3,4,5 etc…) C) For Time:  - […]

Read more

WOD – Friday – 12/13/13

WOD – Friday – 12/13/13

A) EMOM 8, perform: 2 squat cleans @ 80% of 1 rep-max clean   B) 3 Rounds For Time: 5 Curtis P’s (95/65) 10 Burpee box jumps (24/20) 15 Toes to bar (A Curtis P is a Hang squat clean + rack lunge L + rack lunge […]

Read more

Clash of The Fittest: Saturday 12/14

Clash of The Fittest: Saturday 12/14

This Saturday will be EPIC as CFBB sends it’s heavy hitters into the arena for a full day competition at the South FL Fair Grounds! Please come out and show your support. You won’t want to miss as this superstar line up competes. The contestants are:   […]

Read more

WOD – Thursday – 12/12/13

WOD – Thursday – 12/12/13

  A) 1 minute on, 30 seconds rest, 4 rounds: (score will be total reps. write your score during your rest)   Row (for calories) Push-ups (hand release) KB Swing (53/35) Squats   B) 400m Farmer carry. You pick weight. Not for Time  

Read more

CrossFit Teens WOD 12/12/13

Warm   up Partner agility (person on the ground   with arms out, partner crawls  under,   jump over) Dynamic Stretch Giant tire flips (group effort, 50m) SKILL: HSPU / SCALE TO HSPU Hang Power Cleans Start with empty bar, work weight up to   no more […]

Read more

WOD – Wednesday – 12/11/13

WOD – Wednesday – 12/11/13

A) 6 attempts to find a max weight for the following complex: 1 push press + 1 push jerk (pick a good starting weight and add weight each set. About 90 seconds rest btwn sets)   B) 3 Rounds For Time: 5 Power cleans (185/125)   Rx+ […]

Read more

CrossFit Teens WOD – 12/11/2013

Warm Up! 500m Row / 400m Run Cones: Follow the Leader, etc. Skill Work: Monkey Hangs, bar crawls, skin the cat,   ring rows (5 x 5) ring dip holds at the top (5×5), banded ring dips Review: KBS (Varsity: 20kg, 16kg, JV: 25# / 15#), WBS, […]

Read more

Party TIme!!! Saturday 12/21 at 1pm

Party TIme!!! Saturday 12/21 at 1pm

Date: December 21st Time: 1pm – 4pm-ish Place: CrossFit Boynton Beach Get your WOD on first at either the 9:00 or 10:00 class and then you’ll still have plenty of time to shower (please) and come back to the party at 1:00. DJ T-Pain will be rockin’ […]

Read more
Page 25 of 27« First...1020...2324252627

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