Workout of the Day (WOD) CrossFit Affliction is closed today and will be open tomorrow (Friday) for a 10am class only. Happy New Year to all. Its been a great ride and we seen some incredible progress with all our members at CrossFit Affliction. 2009 is going to be even more challenging and it looks [...]
Holiday Hours: Wednesday 12/31/08 7am – 12noon Thursday 01/01/09 Closed Friday 01/02/09 10am class only Saturday 01/03/09 9 am class only Please post to comments or email me who will be joining us on Friday and Saturdays Workout. Warm Up 100 Meter Run 10 Box Jumps 100 Meter Run 10 Push Ups 100 Meter [...]
Warm Up Spinning 10 minutes Row 500 Meters Workout of the Day (WOD) "Running 300 Workout" Run 800 Meters100 Pull UpsRun 800 Meters100 Air SquatsRun 800 Meters100 Push Ups Core 50 Floor Sweepers for time
Warm Up Row 1000 Meters Air Squats 3 x 15 Push Ups 3 x 15 Back Ext 3 x 15 Workout of the Day (WOD) Back Squat 5-5-5-5-5 reps Core Knee to Elbows 2 x 10 – 15 GH Sit Ups 2 x 10 – 15 Skill Practice Kipping Pull Up or Muscle Up Juan [...]
CrossFit Affliction – Ft Lauderdale will be closed this weekend. See you on Monday.
Warm Up10 Minutes Spinning BikeTabata Air Squats 4 Minutes Workout of the Day (WOD) 7 Rounds for time:21 Shoulder Press 75M/45W21 Back Extensions Core: Ab Wheel 3 x 10-15 reps Leg Raises 3 x 10-15 reps
Merry Christmas and Happy Holidays to everyone. Heidi and I wish to thank all our members for the great year and look forward to another Great Year to come. Merry Christmas from Brooke and Jenna. I can’t believe Santa ate ALL those cookies.
Not a Creature was stirring. Not even a Mouse – doing Burpees. Warm up (10 minutes) Run 100 Meters 25 Air Squats Jump Rope 100 Singles 10 Push Ups 10 Burpees 10 Pull Ups 25 Sit Ups 25 Jumping Jacks 20 Back Extensions Workout of the Day (WOD) "Helen"3 Rounds for time:Run 400 Meters21 Kettlebell [...]
Warm Up (10 minutes) 10 Air Squats 100 Meter Run 10 Push Ups 250 Meter Row 10 Pull Up 100 Meter Run 10 Back Exts 250 Meter Row Workout of the Day (WOD) “Ladder” As many rounds as possible in 20 mins (AMRAP) Dead Lifts 135M/95W 1 – 2 – 3 – 4 – 5 [...]
Today is a Gymnastic Day. I programmed the following workout to mix things up a bit. And its obvious since Cindy is usually in the opposite order the name fits. Compete the following workout for time: Workout of the Day (WOD) “Dyslexic Cindy” (5 rounds) 15 Air Squats 10 Push Ups 5 Pull Ups Then [...]
