If you are a current member and you are not getting my emails of current updates and events please send me your name and email address so I can add you to the list. One very important announcement is we are going to discontinue the 11am class in the next week or so. And we [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) “Fight Gone Back” Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) One minute on each exercise with a one minute rest between each cycle. Complete this cycle [...]
Warm Up Mobility and Line Drills WOD#1 10 Minutes to work up to 1 Rep Max on Front Squat. First 2 Minutes is warm up WOD#2 CKT Test 44Men/26Women One Arm Russian Kettlebell Swings 100 Reps Total (switch as needed) One Arm Clean and Press (2 min per hand) 8 Reps per min = 32 [...]
Warm Up Mobility and Line Drills WOD#1 “Grace” 30 Clean & Jerk 135M/95W WOD#2 2 Rounds for time 1000 Meter Row 30 Kettlebell Swings 70M/53W 2 Rope Climb Cool Down Mobility Work and Band Stretch East Side “The Playground” WOD#1 Tim 2:44 – WOD#2 Kevin 13:51 West Side “CrossFit Affliction” WOD#1 Charles 2:22 – WOD#2 [...]
Warm Up Mobility and Line Drills WOD#1 10 Minutes to work up to 1 Rep Max on Bench Press. First 2 Minutes is warm up WOD#2 AMRAP in 15 minutes 10 Box Jumps 24/20 5 Handstand Push Ups or 15 Push Ups (release) 10 Double Unders or 50 Jump Rope Cool Down Band Stretch Endurance [...]
Warm Up Mobility and Line Drills WOD#1 2 Rounds for time: Row 500 Meters 10 Burpees Run 400 Meters 10 Burpees WOD#2 25 Squats, 25 Push Ups, 25 Pull Ups, 25 Sit Ups 50 Squats, 50 Push Ups, 50 Pull Ups, 50 Sit Ups Cool Down Band Stretching Coaches Notes: rest approx 10 Mins between [...]
Warm Up Mobility and Line Drills WOD#1 10 Minutes to work up to 1 Rep Max on Snatch (anyhow). First 2 Minutes is warm up WOD#2 “Baseline Workout” 500 Meter Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Cool Down Band Stretch Endurance Workout 3 + hours after CF 4 [...]
CrossFit Kids program is getting closer. I know there is a lot of interest. Heidi is putting together the program and we should have some classes kicking off in the next couple weeks. Thanks for everyone’s patience.
We are the Premier CrossFit Facility of Broward County with 2 locations. Location #1 in West Davie and location #2 in Downtown Fort Lauderdale. CrossFit Affliction is the first CrossFit Facility to open in Broward County in 2008 (3rd Affiliate in Broward) and has successfully continued to offer ELITE Fitness for EVERYONE. Our [...]
Started off today with a Group Row! Group Warm Up Joint Mobility and Line Drills Group Rowing Challenge Divide the group up into small groups of 2, 3, 4, or 5 (whichever is possible) and have one athlete on the rower for 45 seconds to row as hard as possible with 15 seconds to switch [...]
