Crossfit Affliction

“Open Gym”

Steve B — Mon, 06 Sep 2010 02:17:49 +0000

Attention!!!!

We will be open at 11am till 1pm @

CrossFit Affliction West Side

Anyone who wants to come by and train or check out the place is welcome.

You are welcome to join us go over some Snatch Technique.

This is a Family Day and I couldnt think of a better way to spend it but with our CrossFit Family.

By the way thanks to CrossFit.com for putting us on the Affiliate page again. Its a huge honor

click here to see Heidi and Ricky on the sleds

Aggressive Strength Training Kettlebell and Joint Mobility Seminar

Steve B — Sun, 05 Sep 2010 17:59:16 +0000

On Saturday 09-18-10 at 9am till 5 pm we will be hosting a great Seminar

Aggressive Strength Training Kettlebell and Joint Mobilty Seminar

Instructors Mike Mahler and Tom Furman will be running this great event.

There are just a few spots left so don’t miss out. Sign up now.

CrossFit Affliction and CrossFit Ft Lauderdale current members qualify for a special rate.

click on this link to view course outline.

Steve B — Sat, 04 Sep 2010 18:33:35 +0000

Quick video by Jorge Cruz on some of our members at CrossFit Affliction – Davie and CrossFit Ft Lauderdale.

Saturday Group Workout

Steve B — Sat, 04 Sep 2010 02:15:42 +0000

Warm Up

Joint Mobility and Line Drills

Skill Work

Front Squat Drills w/pvc or bar
Grip – aligned just outside shoulder / front rack /elbows high
Stance – landing position / feet shoulder width
Receiving Position or Catching position
Full Depth – chest up – tight core
Postion 1, 2, 3, and 4. 4 is bottom position.
Rising Position – drive heels through floor – stand tall
power breathing

Workout of the Day (WOD)

5 Rounds for time of
5 Burpees
10 Wall Balls 20M/14W
15 Kettlebell Swings 53M/35W
100 Meter Sprint

Body Weight

Steve B — Fri, 03 Sep 2010 04:35:24 +0000

Warm Up

Joint Mobility and Line Drills

Workout of the Day (WOD)

For time
25 Squats – 25 Push Ups – 25 Pull Ups – 25 Sit Ups
50 Squats – 50 Push Ups – 50 Pull Ups – 50 Sit Ups
75 Squats – 75 Push Ups – 75 Pull Ups – 75 Sit Ups

Coaches Notes: This workout is very scalable. Modify accordingly for beginners.

Social Gathering

Steve B — Thu, 02 Sep 2010 18:45:18 +0000

Keep your calender open for the next Social Gathering.

The Playground Gym / CrossFit Ft Lauderdale and CrossFit Affliction – Davie Members invited

Time: Saturday 09-25-10 @ 10pm till ?

Where: Pangaea at the Hard Rock

Click here to view Pangaea

We need confirmation if you plan on attending so I can get you get you 2 Free Drink tickets and Free Admission.

Dead Lifts and Double Unders

Steve B — Thu, 02 Sep 2010 01:34:00 +0000

Warm Up

Joint Mobility and Line Drills

Skill Work (10 Minutes)

Practice the Overhead Squat w/ PVC Pipe

Hold on the Bottom for 60 Seconds at a time if possible

Workout of the Day (WOD)

AMRAP in 20 Minutes (As Many Rounds As Possible)
5 Dead Lifts 225M/155W
10 Double Unders or 50 Single Jump Rope

Mobility Workout

Watch the K-Star video below.

“The Chief”

Steve B — Wed, 01 Sep 2010 01:19:02 +0000

Warm Up

Joint Mobility and Line Drills

Workout of the Day (WOD)

“The Chief”
3 Power Cleans 135M/95W
6 Push Ups
9 Air Squats

Max rounds in 3 minutes
Repeat 5 cycles
Rest 1 minute between cycles

Skill Work

Practice Handstands and Forward Rolls

Forward Roll Demo

Click on the above line for a Forward Roll Demo.

Run/Lunge/Sit Ups

Steve B — Tue, 31 Aug 2010 02:33:18 +0000

Warm Up

Joint Mobility and Line Drills

Workout of the Day (WOD)

Run 1 mile for time
rest 10 minutes then:

Four Rounds for time of:
Walking Lunge 50 Meters
Sit Ups, 50 Reps

Stretching Workout

Aggressive Stretching for 10 – 15 minutes

CrossFit Total

Steve B — Mon, 30 Aug 2010 00:46:23 +0000

Warm Up

Joint Mobility and Line Drills

Workout of the Day (WOD)

“CrossFit Total”
Back Squat 1 rep Max
Shoulder Press 1 rep Max
Dead Lift 1 rep Max
(3 Warm Up Sets + 3 Attempts on Max Lift) 15 min max time on each lift.