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Bootcamp – Tuesday – 05/03/16

A) EMOM 15:
8 DB Thrusters – choose weight
10/8 Calorie Row
12 Hollow Rocks
B) 3 Rounds FOR Time:
400m Run
20 KB Swings 53/35 – Russian
10 Burpees

WOD – Monday – 05/02/16

A. Complex: Snatch + Hang snatch + Snatch
(Goal is to beat complex weight from April 18th. You may drop the bar after the Hang Snatch if needed)
B) AMRAP 12:
10 Wallballs 20/14
8 KB swings; 53
6 Burpees to 10# plate (no princess hops)

Bootcamp – Monday – 05/02/16

A) 3 Rounds NOT For Time:
2 Turkish Get-ups
8-12 Toes To Bar
8-10 Dips
B) For Time:
80 DB Snatch 40/25
80 Air Squats
80 Sit-ups
**Break up reps & movements however desired…1 round or 10 rounds or anything between.

Charity WOD Today!

Charity WOD Today!

This Saturday, April 30th, we will be hosting a charity WOD at 9&10am. We ask that anyone planning on participating in the WOD bring in some supplies that we can ship to help the earthquake victims in Ecuador. Coach Sam Straub will be coming up with the charity WOD so you know it’ll be a doozy! Freinds and family are welcome AND encourage.

 

WOD – Friday – 04/29/16

A. BACK SQUAT:
4 sets of 6 reps @90% of heavy set of 6 from last Friday
B) For Time:
30 bar facing burpees
30 calorie row
15 power snatch 115/75
400m run
15 power snatch 115/75
30 calorie row
30 bar facing burpees

Bootcamp – Friday – 04/29/16

New Evening Bootcamp Schedule…6PM & 7PM starting May 2nd.

A) 20-15-10-5 Reps For Time:
Box Jump Overs 24/20
Wallballs 20/14
Pull-ups
B) For Time:
800m Run OR 1 Mile Run (depending on fitness level / ability)

WOD – Thursday – 04/28/16

WOD – Thursday – 04/28/16

Charity WOD Saturday CLICK HERE for details

HELEN’ – 3 Rounds For Time:
400M RUN
21 KB swings 53/35
12 Pullups

Bootcamp – Thursday – 04/28/16

Evening Schedule Change…CLICK HERE

A) EMOM 15: (Alt.)
8 Alt. DB Snatch 40/25
Row 10/8 Calories
3 Rope – Descending/Ascending Planks
B) AMRAP 6:
5 Burpees over Abmat (no clap at the top)
10 Abmat Sit-ups
100m Sprint
***This needs to be fast

Charity WOD for Ecuador – Saturday April 30th

Charity WOD for Ecuador – Saturday April 30th

This Saturday, April 30th, CrossFit Boynton Beach | Ultimate Fitness Community will be hosting a charity WOD at 9&10am. We ask that anyone planning on participating in the WOD bring in some supplies that we can ship to help the earthquake victims in Ecuador. Coach Sam Straub will be coming up with the charity WOD so you know it’ll be a doozy! Freinds and family are welcome AND encourage.

THIS SATURDAY @ 9&10AM!!

WOD – Wednesday – 04/27/16

WOD – Wednesday – 04/27/16

Congrats to Rob for earning his 14th place worldwide finish and qualifying for the CrossFit Games in July!

For Time:
21-15-9
Deadlift 225/155
HSPU
DB box step over; (24/20″ & 40/25# per hand)
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Today’s WOD

Delray Beach Location

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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