Monday 25 April, 2016

Box Brief We have a few events coming… 1. I need your help. If you plan on volunteering for Big Cardio Please register it is required by Broward County – Register Here 2. We are planning a Beach WoD with CF Baracudda. May 14th.. This will be there first Beach WoD.. let’s have a big show. Sign up list on Board in back by rollers etc. Let’s make it big… sun, hang out, some food, bubbly thirst quenchers, workout. Strength Overhead Squats 5 x 3 w/ 3 sec hold at bottom (done as a class) MetCon For Time: 10,9,8…1 Push Press  115/85 Front Squat Pull –...

Thursday 21 April, 2016

BOX Brief Ecuador quake deaths pass 500 with hundreds still missing http://www.bbc.com/news/world-latin-america-36089792 This is tragic. WE must admit, and take note that we are lucky these days. For the NEXT week until next Thursday (April 28)we will collect whatever you wish to donate. Clothes, Sneakers, Soap, anything they can use (no foods). There will be a list in the box. This Saturday we will join CrossFit HQ and thousands of other CF World Wide “Resilencia” – Por los que fuero y los que luchan. (Resiliance – For those who left and those who fight) ______________________ Strength Front Squat Warm-up to 75-80% of 1RM Then Complete 6 Sets 3 Reps MetCon For Time: 800 M Run 50 Slam Ball 20/30 30 Push Press 75/55 400m Run 40 Sumo DL HP 30...

Wednesday 20 April, 2016

Strength EMOM 16 Even Min. 10 KBS Odd Min. 10 Strict Ring Row Option place feet on 12″ Box MetCon 14 Min AMRAP 60 Dubs 30 Hang Power Clean 135/95 20 HR Push...

Tuesday 19 April, 2016

Great times, great PR’s… it was nice to see no one was fazed by 150 repititions. Till next time Karen. Strength Strict Press 5 x 2 85% of 1rm Strict Press Push Press 5 x 2 75% of 1rm Push Press Push Jerk 5 x 2 75% of 1rm Jerk MetCon 4 Rounds For Time Of: 15 T2B 15 Box Jump 24/20 15...