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.
Friday 1.11.13 WOD
15 Min AMRAP: 20 Sandbag alternative row (30/20) 10 Front Squats (135/85) 200 Ft Shuttle Sprint Core WOD afterwards 6 AMers doing Front Squats! Great job guys! Tabata Core WOD: AM Scores:
Thursday 1.10.13 WOD
Warm Up: Practice Turkish Get Ups with Kettlebell or Dumbbell 5 Rounds- 3 Minutes per Round 250 M Run 15 HR Push Ups Max Kettlebell Swings in remaining time (53/35) Rest 3 minutes between rounds 6 AM Class Swinging KB's Scores:
Wednesday 1.9.13 WOD
Strength WOD: Deadlift 5x4x3x2x1 21-15-9 Burpee Box Jumps (24/20) Wall Balls (20/14) Toes-2-Bar Morning Scores! Anna, Lauren, & Emily Dominating Burpee Box Jumps! PM Scores:
How to Kick Paleo Diet Challenge Butt!
If you haven't ever challenged yourself by following the Paleo Diet strictly for 30-40 days...Start one right now!!! You can download our Superhuman Challenge diet guides here for all the help you'll need getting started. Here are my Top 10 Tips to Kick this Paleo Diet Challenge's Butt (This is…
Tuesday 1.8.13 WOD
7 Min AMRAP: 7 Chest-2-Bar Pull Ups 14 Double Unders (42 Singles) 7 Min AMRAP: 7 Hang Cleans 14 Lateral Bar Hops Morning Scores: Great job Danielle with a 85 lbs RX Hang Clean!!
Monday 1.7.13 WOD
Strength WOD: Front Squat 3x3x3x3x3 Record 3-rep max 20-15-10-5 Russian Lunges with Med Ball (20/14) (each leg) Ring Dips Sandbag Slams (30/20) Morning scores! Eggplant parm (eggplant, tomato sauce, almond flour) without the parm before it went into the oven. It turned out to be a lot better…