Today was a incredible experience shared by 6 CrossFit Gyms located in Broward County who met for our first annual Broward County Affiliate Cup Challenge. Congrats to South Florida CrossFit who took first place, CrossFit Affliction second place, ATP CrossFit third place, FFF CrossFit forth place, CrossFit Weston fifth place, and OPT CrossFit sixth place. [...]
Warm Up Joint Mobility Light Stretching (2 Rounds) 250 Meter Run 10 Air Squats Strength Workout (SWOD) Overhead Squat 5 – 5 – 5 Daily Workout (DWOD) 2 Rounds for time: 50 Meter Weighted Lunge 45M/25W 25 Wall Ball 20M/14W 25 Weighted Back Extentions 25M/10W 800 Meter Run Here is the list of workouts for [...]
Reminder!!!! This Saturday 12-19-09 our Facility is hosting the first annual Broward Affiliate Cup – CrossFit Competition. The event will take place beginning at 8am check in for all athletes participating. At 9am there will be a Group Workout which anyone can join. At approx 1030am the Competition will begin. Spectators are welcome. Warm Up [...]
Warm Up Joint Mobility Light Stretching (2 Rounds) 250 Meter Row 10 Pull Ups 10 Air Squats Workout of the Day (WOD) 40 Push Ups 40 Squat Cleans 65M/45W 40 Box Jumps 24M/20W 40 SDHPs   65M/45W 40 Muscle Snatch   65M/45W 40 Jumping Back Squats   65M/45W Took this WOD from CrossFit MT (Stephen Baker).  Thanks my [...]
Our Program is designed for all levels. We scale our workouts for beginners who quickly work their way to become more fit. Want to look and feel like an athlete – Train like one! Warm Up Joint Mobility Light Stretching Strength Workout (SWOD) Back Squat 5 – 5 – 5 Daily Workout (DWOD) Row 500 [...]
Warm Up Joint Mobility Light Stretching Row 500 Meters Workout of the Day (WOD) As Many Reps As Possible (AMRAP) of the following Power Snatches 135M/95W 10 minutes rest 3 mins Double Unders 2 mins rest 2 mins Box Jumps 28″M/24″W 2 mins rest 2 mins Glute Ham Sit Ups 2 mins
Warm Up Group Warm Up Burgener Warm Up PVC Presses and Snatches Light Run Workout of the Day (WOD) “Tabata WOD” 2o sec on 10 sec off for 3 minutes each exercise Rowing Box Jumps Wall Balls Sit Ups Kettlebell Swings Push Ups Double Unders Jumping Squats Here is our promo video put together by [...]
Okay, here is a semi-paleo brownie recipe that I made. 1/4 cup of Olive Oil 1/4 cup honey or agave nectar 1/2 cup almond flour 1/4 cup unsweetened cocoa powder 1/4 cup arrowroot flour 4 eggs 1 cup of chocolate whey protein powder 2 small containers of unsweetened apple sause 1/2 cup apple juice Add [...]
Warm Up Joint Mobility Light Stretching Strength Workout of the Day (SWOD) Power Cleans 5 – 5 – 3 – 3 Split Jerks 3 – 3 – 1 – 1 Daily Workout of the Day (DWOD) 5 Rounds 10 Kettlebell Snatch (each side) 53M/35W 10 Knee to Elbow 250 Meter Sprint (lap building)
Train like an Athlete = Feel and look like an Athlete.
