Remember we are closed this Saturday due to the Olympic Weightlifting Cert. All members are welcomed to train at The Playground Gym / CrossFit Fort Lauderdale for the 9am Saturday class. We are also hosting our Saturday night Halloween Party / Dodgeball Game at 730pm. Check out CrossFit Ft Lauderdale .com for details. Warm Up [...]
There are 3 more spots available for the Coach Burgener Olympic Weightlifting Certification the weekend. We are hosting this great event and if you wish to register for the event contact www.CrossFit.com and advise them you would like to register even though it claims sold out. If you have an problems registering contact me via [...]
Call or Email me if you are interested in CrossFit but think its too intense. We offer scaled down beginners classes and Personal One-on-one Functional Workout Sessions. We specialize in Kettlebell and Olympic Weightlifting also. Not matter what level you are at we have a program designed for YOU. Warm Up Row 1000 Meters NFT [...]
Warm Up 2 Rounds NFT (not for time) 10 Pull Ups 10 Push Ups 10 Air Squats Run 100 Meters Strength Work Power Cleans 3-3-3 Conditioning Work Chin Ups Max Reps Strict Pull Ups Max Reps Kipping Pull Ups Max Reps (rest 2 minutes between each) Speed Work 2 x 50 Meter Sprints 2 x [...]
Attention CrossFit Affliction members. We will be closed out West on Saturday due to hosting the Olympic Weightlifting Certification with Coach Burgener. All members are welcome to train Saturday 9am at our East location CrossFit Ft Lauderdale / The Playground Gym. Warm Up Run 400 Meters 10 Burpees Quick Mobility Movements Strength Work Power Snatch [...]
Warm Up Group Mobility and Line Drills Skill Work Practice Hanging Power Snatch w/ PVC or Barbell Workout of the Day (WOD) 40-30-20-10x reps of KB Swings (53M/35W) Chest Slapping Push Ups Weighted Walking Lunge Steps (45M/25W) *** Beginners can Modify this workout ***
Warm Up: (NFT) Run 400 Meters Row 500 Meters Run 400 Meters Row 500 Meters Workout of the Day (WOD) “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, [...]
Warm Up Run 1 Mile (NFT) Workout of the Day (WOD) 3 Minutes Max Box Jumps 24M/20W 1 Minute Rest 3 Minutes Max Meters on Row 1 Minute Rest 3 Minutes Max Push Press 115M/75W 1 Minute Rest 3 Minutes Max Double Unders or Single Jump Rope Core Work 100 Ab Mat Sit Ups For [...]
Warm Up Joint Mobility and Line Drills Strength Work High Bar Back Squats 5 – 5 – 5 Conditioning Work “Karen” 150 Wall Balls 20M/14W Core Work Athletes Choice
Warm Up 3 Rounds NFT (not for time) 10 Walking Lunge Steps 10 Push Ups 10 Pull Ups 100 Meter Run Strength Work 100 Russian Kettlebell Swings for time 72M/53W OR 100 Kettlebell Snatch 53/35 (goal under 5 min) Conditioning Work AMRAP in 20 Mins 30 Double Unders 100 Meter Sprint Warm Down Stretching / [...]
