Beginning Monday August 2, 2010 we will be making a slight change in our hours. CrossFit Affliction (West location) Davie. On Monday thru Friday classes begin at 8am,9am,10am,11am close at 12noon. Classes resume at 430pm,530pm,630pm close at 730pm. On Friday we will not have the 630pm class. Saturday 9am only. Sunday closed. Playground Gym / [...]
Warm Up Joint Mobility and Line Drills Strength and Skill Work Push Jerk 3 – 3 – 3 Conditioning Work AMRAP in 15 minutes of Row 250 Meters 10 Box Jumps 24M/20W 10 Sumo Dead Lift High Pulls  95M/65W Core Work 25 Ab Wheels 25 Back Extensions Just a quick update on “The Playground Gym”. [...]
Warm Up Joint Mobility and Line Drills Strength and Skill Work Clean + 2 Front Squat 60% Max Effort x 5 sets Conditioning Work Run 400 Meters 21, 15, 9 of Push Press 135M/95W Dead Lift 225M/155W Run 400 Meters rest 5 minutes then 100 Double Unders or 500 Single Jump Rope for time Strength [...]
Warm Up Joint Mobility and Line Drills Strength and Skill Work Snatch + 2 Overhead Squats 60% Max Effort x 5 sets Conditioning Work Row 500 Meters 21, 15, 9 of KB Snatch (each arm)Â 53M/35W Box Jumps 24M/20W Row 500 Meters rest 5 minutes then: Run 100 Meters while Jumping Rope Strength and Skill [...]
Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) Ten Rounds for time of: 10 Pull Ups 10 Dips 10 Sit Ups 10 Air Squats Announcement! We are hosting our next CrossFit Affliction Social Gathering on Saturday July 31, 2010 at 8pm till ? at Gatsby’s in Davie, Florida. They will provide [...]
Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) Kalsu For time - Scale load as needed 135Men/95Women Every minute on the minute do 5x burpees In between sets of burpees knock off as many thrusters as possible Goal is to hit 100x thrusters, your score is the time is takes you [...]
Warm Up Joint Mobility and Line Drills Strength and Skill Work One Split Jerk every minute for 10 minutes 135 Men / 95 Women Conditioning Work 4 Rounds for time of: 50 Meter Walking Lunge 50 Sit Ups Warm up will begin at the top of the hour and last for 10 minutes. At 15 [...]
Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) 20 Front Squats 225Men/135Women 40 Toe 2 Bar 60 Kettlebell Swings 70Men/53Women rest 5 mins then: 100 Double Unders or 500 Single Jump Rope for time
Warm Up Joint Mobility and Line Drills Strength and Skill Work One Snatch every minute for 10 minutes 95 Men / 65 Women Try to do full Snatch or if needed Power or Muscle Snatch into OH Squats Focus on your Technique Conditioning Work 5 Rounds for time of: 400 Meter Run 500 Meter Row [...]
Our gym is VERY Strength Based. We love to put big numbers on the board as Rx but dont expect everyone to do those prescribed weights. As you constantly hear – we emphasis on FORM and TECHNIQUE. When you train like an ATHLETE you will encounter your aches and pains. RECOVERY and MAINTENANCE is just [...]
