Wednesday the 13th of May, 2009
"Elizabeth"21-15-9 reps of:Clean 135 poundsRing dipsPost time to comments.Notes, tools, articles and ephemera:Notes on Ring Dips."Elizabeth" demonstration video from the CrossFit main site featuring Annie and Greg.CrossFit and USA Weightlifting Coach Mike Burgener's...
Tuesday the 12th of May, 2009
We will be meeting at the parking lot located at 73rd and Collins in Miami Beach at 6:00pm. Please call Dan at 561-809-2858 with any questions. What to bring:Clothes you don't mind getting wet or a bathing suit Towel Sunscreen Water to drinkNotes, tools, articles and...
Monday the 11th of May, 2009
Shoulder Press 1-1-1-1-1-1-1 reps Post loads to comments.OrOut of Town/Home WorkoutHand Stand Push-Ups (HSPUs)5-5-5-5-5If you can't do HSPUs, scale it down to a pike or assisted HSPU. Check out this video from the CrossFit main site that shows Nicole Carroll doing a...
Sunday the 10th of May, 2009
Rest DayorOut of Town/Home Workout50 Burpees50 Squats50 Walking Lunges50 Pushups50 SitupsNotes, tools, articles and ephemera:Burpee demo from Ross Training SiteArticle by Greg Glassman from the CrossFit Journal about rest, "What About Recovery""The Muscles and Fasciæ...
Saturday the 9th of May, 2009
"HOT BOX"21 SDLHP (Sumo Dead Lift High Pull) 95/6521 RD's (Ring Dips)5 rounds. Post time to comments.Subs:Jump ring dips x2, Bar dips x3,3 rounds for time if subbing out RD'sNotes, tools, articles and ephemera:10 tips to make your fridge into a salad bar and...
Friday the 8th of May, 2009
2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:Three rounds, 21-15- and 9 reps, for time of:95 pound Squat snatchChest to bar Pull-ups Post time to comments.Notes, tools, articles and ephemera:Fatigued? It's all in your mindThe eternal debate: Real...
Thursday the 7th of May, 2009
"Michael" Three rounds for time of:Run 800 meters50 Back Extensions50 Sit-ups Post time to comments.
Wednesday the 6th of May, 2009
For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders Post time to commentsNotes, tools, articles...
Tuesday the 5th of May, 2009
Want us to do a Tuesday class? Tell us why.
Monday the 4th of May, 2009
Deadlift 1-1-1-1-1-1-1Skill of the Week: SnatchBuy a digital watch with stop watch function if you have not already. You will be able to monitor your rest and know your pace. Use it every time you CrossFit.Congratulations to Dominic Sirianni for completing his first...