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

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Labor Day Hours

Labor Day Hours

We will have limited hours on Monday 9/05/16 (Labor Day).

8am Bootcamp

9am CrossFit

10am CrossFit

 

Enjoy your day!!

WOD – Friday – 09/02/16

WOD – Friday – 09/02/16
A. Front squat. Builld to a heavy triple (Set of 3 reps)
B) 5 RFT:
10 Clean and jerk 155/105
10 Box jump over 24/20″
10 Toes To Bar

Bootcamp – Friday – 09/02/16

5 Rounds For Time:
10 DB Snatch 40/25 (5 right / 5 left)
10 Goblet Squats with DB
10 Tuck/Jump Burpees (burpee, then jump and bring knees to chest)
100m Single Arm Farmers Carry (50m Right hand / 50m Left hand)

WOD – Thursday – 09/01/16

For Time:
50 Calorie row
40 Russian KB siwngs 70/53
30 burpees
– rest 10 min
Repeat 1x

Bootcamp – Thursday – 09/01/16

A) 4 Sets NOT For Time:
1 Box Walk Around (see vid)
2 Turkish Getups (1/1)
B) 5 Rounds For Time:
10 Pullups (scale to jumping pullups or banded pullups or ring rows)
15 Wallballs
30 Double Unders (scale to 60 singles)

Bootcamp – Wednesday – 08/31/16

A) Row 1000m
Push yourself but do not record time on white board.
B) 4 x 5 DB Shoulder press, increase weight each set if able
Push yourself but do not record load.
C) 3 Rounds For Time:
10 DB thrusters (40/25)
15 Abmat Sit ups
200m run

WOD – Wednesday – 08/31/16

For Time:
15-12-9
Power snatch 135/95
Pullups
immediately into…
12-9-6
Thrusters 155/105
Pullups
immediately into…
9-6-3
Squat clean 185/125
Pullups
**RX+ do c2b

 

Copper Point Brewing Co – Friday September 9th CLICK HERE for details

Copper Point Brewing CO – September 9th

Copper Point Brewing CO – September 9th

CFBB invites all members (and friends) to join together for a casual social outing at Copper Point Brewing on Friday September 9th at 8pm.

Its just a few blocks from the gym, right off High Ridge Road. A chance to catch up with fellow gym members, outside of the gym. They don’t serve food, but they have food trucks outside, and you can bring the food back in. We look forward to seeing you there!

http://copperpointbrewingcompany.com

WOD – Tuesday – 08/30/16

A. Snatch practice. (Snatch from power position + snatch from floor)
Build to Moderately heavy complex.
-OR-
Techinical Development: Do 1 set at light weight EMOM for 12 mins.
B) For time:
40 calorie Row
40 Burpees
40 Russian KB Swings 70/53
400m Run

Bootcamp – Tuesday – 08/30/16

A) 3 Rounds NOT For Time:
100m Farmer Carry
2 Wall Climbs OR 4 Walk The Floors
25 Mountain Climbers
B) 3 Rounds For Time:
10 Burpees Box Jump Overs 24/20
15 Ground To Overhead w/ Bumper Plate 45/35
400m Run
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Today’s WOD

Bootcamp

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