Broward Affiliate Challenge We are hosting a 3 Day Starting Strength Seminar with Coach Mark Rippetoe March 26,27,and 28th. This event is limited to 25 attendees. Anyone can sign up by clicking on the banner on the top. There is a sign up list on our White Board for our members. If you wish to [...]
Group Warm Up begins at 9am sharp. If you come in late you can be a spectator but will not be allowed to participate. Why? Because we will not allow anyone to skip the Warm Up. This is to prevent anyone from getting injured in our High Intensity Program. Warm Up Joint Mobility Light Stretching [...]
Warm Up Joint Mobility Light Stretching 10 Burpees Strength Workout (SWOD) Bench Press 10 – 8 – 6 – 4 – 2 Daily Workout (DWOD) Running Intervals 6 x 400 Meter Runs rest 2 min between efforts Cool Down Stretching Food Inc. Click on this Mega Video link of Food Inc above. Its a 1 [...]
Warm Up Joint Mobility Light Stretching 1000 Meter Row or 800 Meter Run Workout of the Day (WOD) 5 minutes of Double unders 5 minutes of 95 lb Clean and jerk 3 minutes of Double unders 3 mintutes of 95 lb Clean and jerk 1 minute of Double unders 1 minute of 95 lb Clean [...]
Warm Up Joint Mobility Light Stretch Burgener Warm Up Strength Workout (SWOD) Snatch 1 – 1 – 1 Daily Workout (DWOD) 10 Rounds for time: 10 Pull Ups 10 Push Ups 10 Box Jumps Cool Down Stretching
Warm Up Joint Mobility Light Stretching 3 Rounds of: 10 Pull Ups 10 Air Squats Workout of the Day (WOD) 5 Rounds for time of: 500 Meter Row 50 Air Squats 30 Back Extensions or 60 Supermans Cool Down Stretching
Warm Up Joint Mobility Light Stretching Row 1000 Meters or Run 800 Meters Strength Workout (SWOD) Back Squat 5 – 5 – 5 Daily Workout (DWOD) “Black Jack” Push Ups 20 – 19 – 18 ……….. 3 - 2 - 1 Sit Ups     1 - 2 - 3 ………….18 – 19 – 20 Cool Down [...]
Congrats to Heidi, Liz, Ryan S., Mel, Jenn and myself for completing the CrossFit Endurance Certification. We had a great group and met many new friends and fellow CrossFitters and Endurance Athletes from around the world.
We are closed this weekend due to hosting the CrossFit Endurance Certification We will resume normal hours on Monday
Warm Up Joint Mobility Light Stretching Row 1000 Meters Strength Workout (SWOD) Dead Lifts 3 – 3 – 3 – 3 Daily Workout (DWOD) 3 Rounds for time: 15 Knee to Elbows 15 Wall Balls   20Men/14Women 15 Ring Dips There were lots of new PRs set on the Dead Lift tonight.
