Warm Up Joint Mobility and Line Drills Strength Work Power Cleans 5 – 3 – 1 or more If you are on week #3 Set #1 is 5 reps at 75% of your “working”1 rep max Set #2 is 3 reps at 85% Set #3 is 1 rep (or more) @ 95% Conditioning Work 5 [...]
Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) 4 Rounds for time: 1000 Meter Row 30 Kettlebell Swings 72M/53W 1 Rope Climb
Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) 1/2 Murph Run 800 Meters 50 Pull Ups 100 Push Ups 150 Air Squats Run 800 Meters Warm Down Mobility and Stretching Coachs Notes: Athletes must start and finish with 800 Meter Run. They can partition the Pull Ups, Push Ups, Air Squats [...]
Warm Up Joint Mobility and Line Drills Strength Work Dead Lifts 5 – 3 – 1 or more If you are on week #3 Set #1 is 5 reps at 75% of your “working”1 rep max Set #2 is 3 reps at 85% Set #3 is 1 rep (or more) @ 95% Conditioning Work Amrap [...]
As usual our Social Gathering was a HUGE Success. Thanks to everyone who made it out – and those of you who didnt – too bad, you missed a good time. This is the part that sets us apart from all other gyms. We have a close community inside and outside the gym. Friendships have [...]
Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) Partner Workout Both Partners Run 400 Meters together 100 Wall Balls 20M/14W (1 partner at a time) 200 Ab Mat Sit Ups (1 partner at a time) 100 Box Jumps 24M/20W (1 partner at a time) Both Partners Run 400 Meters together *starting [...]
Warm Up Joint Mobility and Line Drills Strength Work Front Squat 3 – 3 – 3 (or more) If you are on week #2- Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80% Set #3 is 3 reps (or more) @ 90% Conditioning Work [...]
Dont forget about our Social Gathering this Saturday!!!! We will meet up at the Center Bar in the Hard Rock Casino @ 9pm then from there go over to Pangaea Bar. All members will get free admission and 2 complimentary drink tickets if you mention CrossFit Affliction or CrossFit Fort Lauderdale. Thanks to Jorge for [...]
Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) 15 Snatch Grip Dead Lifts 135M/95W 100 Meter Sprint 15 Power Snatchs 135M/95W 100 Meter Sprint 15 Overhead Squats 135M/95W 100 Meter Sprint 15 Box Jumps 24M/20W 100 Meter Sprint 15 Burpees 100 Meter Sprint 15 Pull Ups 100 Meter Sprint 15 Kettlebell [...]
Warm Up Joint Mobility and Line Drills Strength Work Power Clean 3 – 3 – 3 or more If you are on week #2- Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80% Set #3 is 3 reps (or more) @ 90% Conditioning Work [...]
