Take the day off to spend it with family, friends, or just stay in bed all day since its seems to be raining down here in South Florida. Here are some pics of Brookes 6th Birthday party at Jump Zone in Sunrise, Florida. It was Gang Land at Jump Zone.
“Fixed Card Game” Spades   =    10 Kettlebell Swings Clubs       =    10 Push Press Diamonds =  10 Jumping Air Squats Hearts      =    25 Ab Mat Sit Ups Black Joker = 10 Burpees Red Joker  =  10 Overhead Walking Lunges Great Group today who pushed hard!!!!
Warm Up3 Rounds of Cindy (no time) 5 Pull Ups 10 Push Ups 15 Air Squats Workout of the Day (WOD) Run 5K or Row 5K (depending on rain) rest as needed then: Kettlebell Circuit 5 Sets of 7 reps of: Kettlebell Clean Kettlebell Press Kettlebell Overhead Squat
Warm Up (3 Rounds) 200 Meter Row 10 Push Ups 10 Air Squats 10 Back Extensions 10 Jump Pull Ups Workout of the Day (WOD) Ten Rounds for time of: 15 Dead Lifts 135#M / 95#W 15 Pull Ups Core (3 Rounds) 25 GH Sit Ups 25 Hip Extensions Welcome to the Ripped the crap [...]
Warm Up 500 Meter Row Samson Stretch 10 Burpees Workout of the Day (WOD) 7 Rounds for time 21 Push Press 75#M / 45#W 21 Back Extensions 21 Double Unders or 100 Single Jump Ropes Compare to 10/15/08 Skill Work Practice Muscle UpC Click on the video below compliments of HQ Muscle-up/False Grip Demo…[wmv]Â w/f [...]
Warm Up (10 Minutes) 100 Meter Run 10 Push Ups 25 Lunges (each leg) 10 Air Squats 50 Jump Rope 25 Ab Mat Sit Ups 10 Overhead Squat (PVC) Workout of the Day (WOD) "Nancy"Five rounds for time of:400 meter run95 pound Overhead squat, 15 repsCompare to 11/11/08 Core 50 Floor Sweepers Hope your feeling [...]
Warm Up 400 Meter Run Pull Ups Push Ups Sit Ups Air Squats Workout of the Day (WOD) “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, [...]
CrossFit Training Methods can be described as Functional Movements, Constantly Varied, performed at a High Intensity Pace. We mix up Weight Lifting Movements with Basic Body weight Movements and add in Metabolic Conditioning or Cardio and you have a Recipe to get the fastest results you have ever seen in your life. Each time you [...]
Hope everyone enjoys their day off. Things are very promising and Monday we should be solidifying our new lease for a 2600+ Sq Ft Box. So next weekends WOD may be moving a lot of heavy equipment to the new location in the Sawgrass Tech Park off 595 and Sawgrass Expressway behind the IKEA Building. [...]
Group Warm Up will begin at 9am. If anyone comes late they will do 50 Burpees for the warm up while the rest of the group watches. No warm up – No workout! Please be on time to be fair for the rest of the group along with the trainers. The Group will be divided [...]
