Dead Lifts / Push Ups
November 30, 2009Warm Up Joint Mobility Light Stretch Row 400 Meter Workout of the Day (WOD) 10 Rounds for time of: 15 Dead Lifts 135M/95W 15 Push Ups rest as needed then: 50 Meter Sprint X 3 Core Work 100 Ab Mat Sit Ups
Group WOD
November 28, 2009Warm Up Joint Mobility Light Stretching (3 Rounds) 7 Med Ball Cleans 7 Push Ups Workout of the Day (WOD) As Many Rounds As Possible (AMRAP) in 20 Minutes 10 Wall Balls 10 Burpees 10 Kettlebell Swings 10 Box Jumps
Guilt WOD
November 27, 2009Warm Up begins at 11am Sharp. The Warm up will consist of Joint Mobility, Light Stretching, and some Sprints. Then we will break into groups and go into 4 Position Front Squats (receiving position) Workout will consist of “The Snatch” 30 Snatches for time
Open Gym
November 26, 2009Happy Thanksgiving!!!! We are open 11am till 12noon. We will be running an open gym so everyone can come in and pick a workout. CrossFit Affliction, CrossFit Fort Lauderdale, CrossFit Davie, CrossFit Plantation, CrossFit Weston, CrossFit South Florida, CrossFit Miramar, CrossFit Hallendale, CrossFit Dania, CrossFit Coral Springs, CrossFit Tamarac, CrossFit Parkland, CrossFit Sunrise, CrossFit Cooper [...]
Kettlebell Swings / K2E / Rowing
November 25, 2009Warm Up Joint Mobility Light Stretching (2 Rounds) 10 Push Ups 10 Lunge (each leg) 1 Lap Around Bld Workout of the Day (WOD) “Ladder” As Many Rounds As Possible in 30 Minutes Kettlebell Swings 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 etc….. Knee to Elbows 2 [...]
Thrusters & Double Unders
November 24, 2009Warm Up Joint Mobility Light Stretching Row 500 Meters Workout of the Day (WOD) 10 Thrusters 135M/95W 50 Double Unders 8 Thrusters 135M/95W 40 Double Unders 6 Thrusters 135M/95W 30 Double Unders 4 Thrusters 135M/95W 20 Double Unders 2 Thrusters 135M/95W 10 Double Unders Core Work 25 Glute Ham Sit Ups 25 Back Extensions Coach [...]
“Angie”
November 23, 2009Warm Up Joint Mobility Light Stretching Run 1 Mile Workout of the Day (WOD) “Angie” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats for time Skill Work Practice Kipping Pull Up Practice Muscle Up
Saturday Nutrition Seminar & WOD
November 22, 2009Today’s Nutrition Seminar was a true success with almost 30 attendees. Josh and Chastity covered all the necessary material and provided hand outs which will be very helpful for our January 2010 Paleo Diet Challenge. Warm Up Joint Mobility Light Stretching Bottom Tabata Air Squats 4 rds Workout of the Day (WOD) 135 pound Power [...]
Athlete of the Month
November 21, 2009We’ve had several members in the present and past who have made incredible results physically and performance wise. I dont get to see the daytime members too often however I walked in a few days ago and notice Nino went through some type of Metamorphosis to which he evolved into a “Beast”. His times are [...]
Nutrition Seminar
November 20, 2009Saturday 11-21-09 10am thru 12noon we are hosting a Nutrition Seminar with Josh Bunch and Chasity Slone of Practice CrossFit. There will be a voluntary workout after the Q & A session. The Cost will be $15 Members and $35 Non-members of CrossFit Affliction. The lesson is Paleo based Nutrition for beginners and veterans. Josh [...]
