Nutrition Resources
Schedule
Daily WOD

Friday August 1, 2014

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In celebration of Edwin birthday.  The WoD will be posted tomorrow as you walk in. 

Come have a good time 730pm World of Beer,  Coconut Creek.

Thursday July 31, 2014

Skill

EMOM for 8 Minutes
2 Snatch Balance (drop-unders)
Weight by feel

Then

EMOM for 12 minutes
1 Snatch High Pull (from floor)
1 Power Snatch (from floor)
1 Hang Power Snatch (from the hang)

MetCon

3 Minute AMRAP
20 Slamball 40/30/20
MAX overhead squats

Score is number of OHS

Rest 1 minute

3 Min AMRAP
15 Burpee
MAX T2B

Score number of T2B

Wednesday 30 July, 2014

This Friday we plan on meeting at approximately 7pm
at World Of Beer – Coconut Creek

As part of warm-up

Begin with 1 Minute Plank rest 30s then:

Every 1:30s – 7 Rounds
Complete:
10 Mountain Climbers
10 Flutter Kick
10 Russian Twist (no weights)
10 Hollow Rock

End with 1 Min Plank (after 7 rounds)

MetCon

5 RFT of:
20 DuBs
12 Squat Jumps
10 KBS 55/35
3 Wall Walks

TRY IT 3 FOR FREE

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Location: 2201 N. Andrews Ave. Ext. Pompano Beach, FL

Contact Us: 954-972-4284

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