Happy New Year
December 31, 2009All of us from CrossFit Affliction want to wish everyone a Safe and Healthy New Year!!!! We will be open Saturday for our Group Workout at 9am sharp.
CrossFit Training Program
CrossFit training is an Exercise Program that is designed for EVERYONE! You may look at this website and view photos of elite athletes who are training like cyborgs. Be advised most of these athletes were not born this way. With hard work and proper nutrition you can achieve your fitness goals. If you join our [...]
Run-Thruster-DU’s
Warm Up Joint Mobility Light Stretching Run 1 Mile Workout of the Day (WOD) 5 Rounds for time of: Run 400 Meters 10 Thrusters 95M/65W 10 Double Unders Skill Work 10 Turkish Getups (each side)
“Dirty 30″
December 30, 2009Warm Up Joint Mobility Light Stretching Run 1 mile Workout of the Day (WOD) “Dirty 30” 30 Reps of the following for time: Wall Ball 20M/14W Jump Box 24M/20W Hanging Clean and Jerk 95M/65W Pull Ups Glute Ham Sit Ups Kettlebell Swings 72M/53W Sumo Dead Lift High Pulls 95M/65W
Dead Lifts w/ Burpees
December 29, 2009Warm Up Joint Mobility Light Stretching 1 Mile Run Strength Workout (SWOD) Dead Lift 5 – 5 – 5 Daily Workout (DWOD) 150 Burpees for time Core 2 Minutes of “Hot Potatoes” 2 Minutes of “Turkish Getups”
“Danny”
December 28, 2009Warm Up Run 1 Mile Joint Mobility Light Stretch Workout of the Day (WOD) “Danny” Complete as many rounds in 20 minutes as you can of: 30 Box Jumps 24″M/20″W 20 Push Press 115#M/75#W 30 Pull Ups Core Work 100 Leg Raises Holiday Hours: Thursday “New Years Eve” 8am – 12noon No Evening Classes!! Friday [...]
Saturday Group Workout
December 26, 2009Pumpkin Sausage Soup Ingredients: 1 pound mild ground italian sausage 3 small onions 25 oz can of coconut milk 14 oz can of chicken broth 14 oz can of pumpkin Tuscan chicken seasoning Take a deep pan and brown the sausage along with chopped onions. Pour coconut milk, chicken broth, and pumpkin into a pot [...]
“Merry Christmas”
December 24, 2009Jenna, Steven, Brooke, and Heidi would like to wish everyone a Merry Christmas and Burpee New Year!!!!!!
Week of WOD’s
December 20, 2009Each day this week begin with a Group Warm Up by doing some Joint Mobility and Light Stretching followed by some push ups, pull ups, and air squats with a light row or run. This should prepare you to do the Workout of the day. Thursday 12/24/09 “Christmas Eve” we are open regular morning hours [...]
“Rest Day”
Today is a Rest Day which was needed after this crazy weekend. There were over 120 people present at our location for the Broward Affiliate Cup Competition. Although we only have 40 athletes who did the Group WOD on the board I counted approx 50. Good scores and great workout which consisted of: Run 50 [...]
