WOD 150401
Push Jerk 5×2 Then, 4rds for time 5 Muscle-ups 40 Double Unders “Of all the music that reached farthest into heaven, it is the beating of a loving heart.” -Henry Ward Beecher
WOD 150331
For time 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 – HSN (115/85) 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 – Push-ups “Always keep your smile. That’s how I explain my long life.” -Jeanne Calment
WOD 150330
Congrats to everyone for finishing the CrossFit Open 2015! Be proud of that time, commitment and the PRs! BSQ 6×3 (tempo) @50-60% *Alternate with 8 Front Rack Step Ups Then, 3rds for time Run 400m 20 T2B “The noblest search is the search for excellence.” -Lyndon B. Johnson
WOD 150327
*We’re Rollerskating tonight! 7:30pm at Skate Zone in Lake Worth! Open 15.5 For time 27 Calorie Row 27 Thrusters (95/65) 21 Calorie Row 21 Thrusters 15 Calorie Row 15 Thrusters 9 Calorie Row 9 Thrusters (Click HERE for details) “Always be a first-rate version of yourself, instead of a second-rate version of somebody else.” -Judy
WOD 150326
*Don’t forget about Rollerskating on Friday – 7:30-10pm at Skate Zone (8125 Lake Worth Rd. Lake Worth, FL 33467) – Bring your friends and family! Team WOD! 5k Row for time – 7 DL (225/155) every time you switch partners *No more than 500m per person at a time “I am I plus my circumstances.” -Jose
WOD 150325
Rollerskating on Friday! 7:30-10pm at Skate Zone (click here for details on location/price) Everyone is welcome, bring the family! Push Press 6×2 *Alternate with 7-10 Strict Pull-ups Then, 12x100m Sprint (30sec rest between) “Our most intimate friend is not he to whom we show the worst, but the best of our nature.” -Nathaniel Hawthorne
WOD 150320
Open 15.4! AMRAP (Ladder) 8mins 3 handstand push-ups3 cleans (185/125)6 handstand push-ups3 cleans9 handstand push-ups3 cleans12 handstand push-ups6 cleans15 handstand push-ups6 cleans18 handstand push-ups6 cleans21 handstand push-ups9 cleansEtc., following same pattern Click HERE for more details. “I want to put a ding in the universe.” -Steve Jobs
Welcome to our new site!
Hello and welcome to our new site! We hope you love it as much as we do and enjoy some of the new features. We will still be posting on facebook as well while we’re learning the ins and outs. Thank you for your continued support and patience while we work out the kinks!
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BSQ 20reps @70%
Or add 5-10lbs more than last week Week 5 Then, Ladder 6 2, 4, 6, 8… Push-ups Box Jump Overs (24/20) “Blessed is the influence of one true, loving human soul on another.” -George Eliot
*Don’t forget, Part 2 of the Gymnastic Clinic is THIS Saturday after 10am class (about 11:15). Sign up now and reserve your spot!!!
FSQ 6×2 w/2sec pause in the bottom Then, Team AMRAP 7 200′ Sled Pulls (90/45) *Alternate through team members Then, 10rds – 30sec ON/30sec OFF Weighted Planks (45/25) “People change and forget to tell each other.” -Lillian Hellman
