Sunday 1.20.13 Open Gym 9 am to 11 am
Open Gym on Sunday from 9 am to 11 am. Come in and work on some double unders like our members below!
Friday 1.18.2013 WOD
Strength WOD: Bench Press 5 x 4 x 3 x 2 x 1 (Record 1 Rep Max) Then... For Time: 3 Rope Climbs 30 Wall Balls (20/14) 30 Kettlebell Swings (53/35) 2 Rope Climbs 20 Wall Balls 20 Kettlebell Swings 1 Rope Climb 10 Wall Balls 10 Kettlebell Swings MORNING SCORES:…
Skill: Muscle Up Technique and Transitions 15 Min AMRAP: 3 Muscle Ups 6 Deadlifts (255/145) 9 Burpees Over the Bar 12 Butterfly Sit Ups 4:30 class flying through those dubs on Wednesday!
Wednesday 1.16.13 WOD
Testing: 3 Min AMRAP Double Unders 4 Min AMRAP- repeated 3 times with 2 minutes rest between 10 Push Press (95/65) 10 Sumo Deadlift High Pull (95/65) 10 Box Jumps (30/24) Sleeper and Budman reppin em out in the 7am class! [caption id="attachment_526" align="aligncenter" width="300"] Morning Scores are up! The…
Tuesday 1.15.2013 WOD
Strength WOD: 10 Minute EMOM 3 Squat Cleans. Record Weight Used. AMRAP EMOM: Add 1 Rep each exercise per minute 1 Pull Ups 1 Goblet Squats (53/35) Record Reps for Highest Completed Round
Monday 1.13.13 WOD
For Time: 10 Handstand Push Ups 20 Toes 2 Bar 30 Kettlebell Snatch (53/35) 400 M Run 50 Hand Release Push Ups 400 M Run 30 Kettlebell Snatch (53/35) 20 Toes 2 Bar 10 Handstand Push Ups
Mmmmm…Paleo Potluck a Delicious Success!!
Thank you everyone who came out to our Paleo Potluck and contributed a delicious dish. We have some very talented chefs in our CrossFit family! Can't wait to do it again soon with everyone! [nggallery id=2]
Sunday Open Gym 10 am to Noon!
We're feeling a little full still from yesterday's potluck so today's open gym will be starting an hour later from 10 am to noon. Come make up a WOD that you missed this week or work on some of your goals for the remaining 27 days of our 40 day…
Paleo Potluck Tonight (Saturday) @ 5:30 pm!!
Our Paleo Potluck is tonight at 5:30 pm at CrossFit Palm Beach! We want to start eating by 5:40 pm so none of the food gets cold so please show up on time, ready to eat! This event is open to all of our members and their friends and family.