Clean & Jerk Max
October 18, 2010Warm Up Joint Mobility and Line Drills Strength Work Clean and Jerk Max (10 minute time limit) Conditioning Work 3 Rounds of: 500 Meter Row 10 Overhead Squats 95M/65W 10 Burpees Core Work Good Mornings 3 x 15 reps
Halloween Bash @ The Playground Gym / CrossFit Fort Lauderdale
October 17, 2010On Saturday 10-30-10 beginning at 7pm till ? we are hosting a Halloween Party at our East Location “The Playground Gym / CrossFit Fort Lauderdale” located at 525 NW 1 Ave Fort Lauderdale. Please let us know if you plan on attending this event.  We will start the Dodge ball game at around 730pm so [...]
Saturday Group Workout
October 16, 2010Our Program is designed for EVERYONE. You DO NOT need to be an elite athlete to come train at our facility. I get calls on a regular basis telling me that when they see all the fit members in the pics they get nervous. Most of those members were not that fit when they started. [...]
Row & Heavy Thrusters
October 15, 2010Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) AMRAP in 20 Minutes 250 Meter Row 5 Thrusters 135M/95W Rest 5 Minutes then: 2 Minutes Max Double Unders or Single Jump Rope
7-7-7-7
October 14, 2010Warm Up 5 Rounds NFT (not for time) Run 50 Yards 5 Burpees Skill Work Practice Power Snatch w/empty bar Workout of the Day (WOD) 7 Rounds for time of: 7 Power Snatches 95M/65W 7 Pull ups 7 Box Jumps 30M/24W Core Work (optional) Tabata Plank Holds 2 mins each side Post Workout (not optional) [...]
Suicide / Prowlers
October 13, 2010*******Announcement ********* We are hosting the Running Certification Saturday and Sunday Nov 6 & 7, 2010. If you wish to improve your running skills Dr Romanov is the inventor of POSE Running Technique. Click on the above banner and sign up now. Warm Up Joint Mobility and Line Drills Speed and Conditioning Work 5 [...]
CrossFit Football Workout
October 12, 2010Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) 21 Kettlebell Swings 70M/53W 21 Toe 2 Bar 21 Double Unders / 100 Single Jump Rope 18 Kettlebell Swings 70M/53W 18 Toe 2 Bar 18 Double Unders /Â 75 Single Jump Rope 15 Kettlebell Swings 70M/53W 15 Toe 2 Bar 15 Double Unders [...]
Is this program for me????
October 11, 2010I keep getting calls from people asking “Is this program for me”? I also hear things like “Everyone is in shape in the pictures, I need to get in shape before I come in, and the workouts look so hard”. News flash – many of those people were not in that good of shape when [...]
OH Squats and Snatch Balance
Warm Up 3 Rounds NFT (not for time) Run 50 Yards 5 Pull Ups 10 Overhead Squats w PVC Strength Work Overhead Squat 5 – 5 – 5 Skill Work Every minute on the minute for 10 minutes 1 Snatch Balance (hold on bottom for 5 seconds) Focus on Technique not Load. Assistance Movements Strict [...]
What separates us from the rest.
October 10, 2010As you can see from the above picture we didn’t stop at just a Level 1 Cert which is the baseline Certificate to run a CrossFit Facility. We continued on to improve our coaching abilities by getting our Certs in Olympic Lifting, Basic Barbell, Endurance, Kettlebell Training, CrossFit Football (3 times), CrossFit Level 1 (5 [...]
