April 30, 2019

Tuesday's WODs!

Tuesday April 30, 2019

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

Strength:

A) Snatch Grip Monkey Fuckers (SORRY AGAIN ABOUT THE NAME! I DID NOT MAKE IT UP!!)

10 unbroken reps with an empty barbell.

Notes: Move from the bottom of a jefferson curl into the starti...

April 28, 2019

Here are your Monday WODs!

Monday April 29, 2019

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

Warm-up:

2 minutes of Cardio

Part A Strength (empty bar)

Part B Strength (empty bar) with 1 round of the following in between sets:

5 Push-ups + 20 Mountain Climbers + 8 Spiderman Lunges w/...

April 27, 2019

Here are your Sunday morning WODs!

Sunday April 28th, 2019

Endurance WOD! (9am)

AMRAP Ladder in 30 minutes:

3-6-9-12…etc.

Calories

Atomic Wall Balls 14/20

OH MB Lunges 14/20 )R/L = 1)

MB Box Step-overs (20’’ box for everybody)

Right leg only singles

Left Leg only singles

DUBs

*200...

April 27, 2019

Bring on the weekend! Here are your Saturday morning WODs...

Saturday April 27, 2019

BEAST Bootcamp:

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!

7:...

April 26, 2019

A fun little Friday chipper! =D HAPPY FRIDAYYYYY!

Friday April 26, 2019

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

Let’s squat, press, and climb!

For time:

21 Front Squats

15 Back Squats

9 Overhead Squats

21 HSPU

15 Push Press

9 Floor Press

3 Knotted Rope Climbs

2 Regular Rope C...

April 25, 2019

Don't forget! We are co-hosting the Cool and Fit Event tomorrow evening from 4:30-7pm at Delray Dermatology + Cosmetic Center! Come learn about the amazing benefits of CoolSculpting and how working out and eating right can boost your confidence and take your results to...

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 arou...

April 22, 2019

Here are your Tuesday WODs! Can't wait to see those Chinese planks ;)

Tuesday April 23, 2019

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

Strength:

A) Paused Power Jerk

2 x 5 reps with an empty barbell.

2 x 5 reps at 33% of your 1RM clean & jerk.

Notes: While the goal is to catch...

April 21, 2019

Hope you all had a wonderful Easter weekend! Here are your Monday WODs...

Monday April 22, 2019

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

Strength: Let’s power snatch!

A) Strict Muscle Snatch from Hips

3 x 5 reps with an empty barbell.

Notes: Pull the bar slowly from the hips to...