Wednesday's WOD & Cool and Fit Event reminders!

April 24, 2019

Hey guys! Just a reminder that we have our Cool and Fit Event! coming up this Thursday Delray Dermatology + Cosmetic Center! We have joined forces with Delray Dermatology + Cosmetic Center (where I, Coach Rebecca, work as a nurse) to host an awesome event centered around health and fitness! Come learn about the amazing benefits of CoolSculpting and how working out and eating right can boost your confidence and take your results to the next level. I know many of you have asked me personally about my CoolSculpting experience after I had the treatment done on myself a few months back, so this is your chance to come learn more about it! Come enjoy food and beverages, participate in pop up work outs, learn about coolsculpting, and enjoy huge savings, raffles, consultations and more! Our friends Delray Beach CRYO and Fia's Fresh Meals will be there as well!


And here is your Wednesday WOD!


Wednesday April 24, 2019


CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm/7:30pm)




Part A)

3 x AMRAP in 3 minutes:

3 Power Cleans 95/135

6 Pushups

9 Air Squats


Part B)

3 x AMRAP in 3 minutes:

3 Power Jerks 95/135

6 Pistols (sub = 2:1 lunges)

9 Mountain Climbers R/L = 1


*Rest 1:00 between each AMRAP. Continue each AMRAP where you left off.


Total time = 24 minutes

Score = total REPS (every round counts as 18 reps)




Tabata Abs! Should we make this a Wednesday tradition leading into bikini season??


4 rounds of :20 on :10 off of the following:


Single Leg V-ups

Side Star Plank (right)

Side Star Plank (left)




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