Monday 06/01/09 WOD
May 31, 2009Warm Up Run 1 mile or Row 2000 Meters Samson Stretch Workout of the Day (WOD) 10 Rounds for time of: 12 Burpees 12 Pull Ups Skill Work 10 Min Kettlebell Practice Swing, Snatch, Jerk Everybody loves Burpees!!!!!!!!!!
Sunday 05/31/09 “Rest Day”
Happy Birthday Steve Spin Enjoy the day off to recover from Last Night.
Saturday 05/30/09 “Group Workout”
May 29, 2009Workout of the Day (WOD) This workout will be completed by Teams of 2 Athletes. All Teams will begin the WOD by running a 400 Meter Sprint. Once BOTH Team members are back they will complete the following exercises – only ONE Athlete at a time. Once the Team is has completed all the exercises [...]
Friday 05/29/09 WOD
May 28, 2009Warm Up Run 800 Meters or Row 1000 Meters2 rounds of 10 Push Ups10 Air Squats10 Lunges (each side) Workout of the Day (WOD) Thruster 1-1-1 repsstart off with 3 warm up sets prior to attempting your Max Weight on 3 work sets. Failed reps count. Rest as needed then: 2 min drill 2 min [...]
Thursday 05/28/09 WOD
May 27, 2009Warm Up Daily Warm Up or Burgener Warm Up Workout of the Day (WOD) Complete as many rounds in 20 minutes as you can of: Row 250 meters 21 Box Jumps 24M/20W 15 Push Press 75M/45W 9 Kettlebell Swings 53M/35W Core Work 100 Ab Mat Sit Ups (for time)
Wednesday 05/27/09 WOD
May 26, 2009Warm Up (3 Rounds) 5 Pull Ups 10 Push Ups 15 Air Squats Workout of the Day (WOD) 400 Meter Run 50 Wall Ball 20M / 14W 400 Meter Run 50 Push Ups 400 Meter Run 50 Air Squat 400 Meter Run 50 Pull Ups Core Work (2 Rounds) 25 Glute Ham Sit Ups 25 [...]
Tuesday 05/26/09 WOD
May 25, 2009Workout of the Day (WOD) “CrossFit Football Total” Max Bench Press 1 rep Max Back Squat   1 rep Max Dead Lift        1 rep Kip Winger came in and Maxed out Dead Lifts Today is officially our first WOD at the new facility. What better than a Total. Remember our facility is located just West of [...]
Monday 05/25/09 “Closed for Relocation”
May 24, 2009Our new facility is located at 10400 SR 84 Suite#103 Davie, Fl 33326. It is a brand new warehouse complex on the South side of 595 just West of Nob Hill Road. Look for a large sign that says Warehouse Blowout. We are the beige building all the way to the South. Here are out [...]
Sunday 05/24/09 “Rest Day”
May 23, 2009We are making great progress with the new location. Thanks to Mike B, Kyle, Ryan, Manny, Nick, and Jessica, and Jeff. Sorry if I missed anyone. Today I will continue setting up the Oly Platforms and put in the half racks and additional Glute Ham Developer. Monday will be the pull up bar station.
Saturday 05/23/09 “Moving Day”
May 22, 2009We are closed Saturday, Sunday, and Monday due to relocation to 10400 SR 84 #103 Davie. Thanks for all the members who are coming in at 9am to help with the move. On the Road to building the perfect “Box” We will be moving the equipment in this weekend.
