Workout of the Day (WOD)  Gymnastics Day “Cindy” As many rounds as possible in 20 mins 5 Pull Ups 10 Push Ups 15 Air Squats Last week was a very exciting week with lots of visitors from out of town. Jason and Jessica from CrossFit Virginia Beach. John from CrossFit Boston. Julio stopped by [...]
A well deserved Day Off. Be prepared for Monday. Coral Square Mall in Coral Springs. Its beginning to look a little like the Holidays are almost here. Lucky me.
Saturday @ 9am there will be a surprise Group Workout. The surprise was a quick fun course. 200 Meter Sprint – 25 Slam Balls – 100 Meter Farmers Walk – 25 Kettlebell Swing – 100 Meter Overhead Waiters Walk – 10 Burpees – 100 Meter Walking Lunges – 25 Push Press – 250 Meter Row [...]
Only 2 Classes Today 9am and 10am. Workout of the Day (WOD)Clean and Jerk 1-1-1-1-1 repsSnatch 1-1-1-1-1 reps Core: Ab Wheel 3 x 15 – 25 reps Back Ext 3 x 15 – 25 reps Click on the below links to view above lifts w/f safeClean & Jerk…[wmv] [mov] [wmv2Snatch...[wmv] [mov] [link]Thanks Coach B and [...]
We will be meeting at Central Park in Plantation for a Group Workout at 9am Sharp. The WOD will be as follows so bring your running shoes. 2 Rounds for time: 200 Meter Run 25 Push Ups 200 Meter Run 25 Air Squats 200 Meter Run 25 Pull Ups 200 Meter Run 25 Sit Ups [...]
Workout of the Day (WOD) Tabata WOD Run 400 Meters Push Press 75/ 55 4 rounds 20 sec on 10 sec off Row 500 Meters Jump Box 24/ 20 4 rounds 20 on 10 off 50 Double Unders Kettlebell Swings 53/35 4 rounds 20 on 10 off Bike 5 minutes Air Squats  4 rounds 20 [...]
Workout of the Day (WOD) 7 Rounds of the following for time 7 Thrusters 95/65 7 Burpees 7 Pull Ups Compare to 9/23/08 We had so many new faces today I dont know if I am going to get everyones name right so if I dont please forgive me. Jean is our oldest member however [...]
Workout of the Day (WOD) "Met Con" 4 Rounds for time: 400 Meter Runrest as needed between each run Core: Turkish Getups 3 x 10 – 15 each side Windmills 3 x 10 – 15 each side
Much needed Rest Day. Off to Santa's Enchanted Forrest in Miami with the kids. Just a reminder that we are closed this Thanksgiving Thursday and open Friday with adjusted hours. Members please email with the times you wish to train on Friday or post under comments.
Great Group Workout today. Three Groups of 3. Each Group had to complete the following for time: Run 200 Meters (everyone in your group must complete the run before starting the following) 250 Pull Ups 350 Push Ups 500 Sit Ups 600 Squats Run 200 Meters (once the last person in your group finishing your [...]
