February 21, 2020

Alrighty folks!!

Here is your Friday Chipper! Looking forward to seeing some of you at Wodapalooza this weekend! Here is some footage from earlier today...

Friday Feb. 21, 2020

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

Warm-up:

2 minutes of cardio, then:

10 x Leg swings e...

February 20, 2020

Here are your Thursday WODs!

Thursday Feb. 20, 2020

CrossFit (7am/9am/5:30pm/7:30pm)

Warm-up:

Run or Row 400m, then:

1RD

20 x Jumping Jacks

20 x Lunges

15 x V-ups

15 x Good Mornings

10 x Scorpions

10 x Supermans

5 x Burpees

5 x Inch Worm Push-Ups

Strength:

Speed Sumo Deadlift w/ Band

...

February 19, 2020

Please see your Wednesday Stamina Day WOD below!

Also...I wanted to let you all know that I (Coach Rebecca Campbell) will be competing at Wodapalooza this weekend in the intermediate team division! I'm competing with an awesome team of athletes from Crossfit HYPE in Boc...

February 18, 2020

Awesome job on those muscle ups today!! And big shout out to Carter and Martin for getting their first ring muscle up!! SO AWESOME GUYS!! More skills days to come...next up: HANDSTANDS. Here are your Tuesday WODs!

Tuesday Feb. 18, 2020

CrossFit (7am/9am/5:30pm/6:30pm/7:3...

February 17, 2020

Here are your Monday WODs! Please make sure you watch the CrossFit drill videos before coming to class. They are very informative and it is helpful to get a visual. We will go over the drills briefly, but it is expected that you have done your homework prior to coming....

February 15, 2020

Here are your Sunday morning WODs!

Sunday Feb. 16, 2020

EWOD (9am)

Warm-up:

Coach’s choice!

WOD:

4 RFT:

400m Row

30 DUBs

30 SL Over-the-rope lateral hops per leg

200m MB Run

10 Atomic Wall Balls 14/20

10 Wall Balls 14/20

30 second hanging chair hang (*increase chair hang time by 10...

February 15, 2020

Well we've made it to the weekend! Hope you all enjoyed that LOVE-ly Valentine's Day chipper today! Here are your Saturday morning WODs...

Saturday Feb. 15, 2020

BEAST Bootcamp:

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute...

February 14, 2020

We've got a special Valentine's Day chipper in store for you tomorrow! So grab a partner and SHARE THE LOVE!! Enjoy <3

Friday Feb. 14, 2020

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

Warm-up:

Valentine’s Partner Warm-up! <3

3 Min Cardio, then 3 rounds:

5 Partner Burpees

10...

February 13, 2020

Here are your Thursday WODs! Make sure you say HAPPY BIRTHDAY to our baby Nala! She turns 5 tomorrow!! <3 🐹 <3 🐹

Thursday Feb. 13, 2020

CrossFit (7am/9am/5:30pm/7:30pm)

Warm-up:

Move blood for 2 minutes then...

2 ROUNDS

10 lunges (forward)

10 gentle knee rotations (https...

February 12, 2020

Before we announce your Wednesday WOD, we wanted to bring your attention to a tradegy that happened on Sunday to 2 of our former CFD athletes: Donovan Burey (aka "Depu-D") and Jamie French. Donovan was on the motor unit of the Palm Beach County Sheriff's Department. He...