Fran

Completed the crossfit "Fran" workout. Three rounds, 21-15- and 9 reps, for time of:95 pound Thruster (Front squat, overhead press)Pull-upsSome real stuff. I had never done a thruster before, and I didn't get the form down at all but it got done. Pull ups were done kip (swing) free, but next time I'm swinging like a damn monkey because after I got done, Joe did the same workout and kipped his way through those pull ups like it was nothing.

Home made arm roller

All supplies purchased from home depot.(4) 6" wheels(2) 1/2"x10" Hex bolt(4) 1/2" washers(2) lock washers(2) Hex nut(2)PVC pipe (pre-cut and threaded variety)Cut Pipe insulation to fit PVC. Thread Hex bolt through PVC with washers at each end. Set tapered end of wheels facing inside of roller against PVC. This will minimize friction. Set lock washer to desired tension. Grinding down the threaded end will ensure the nut will stay on through use. Wrap foam with grip tape if desired.Total cost of ...

Oh yeah der hey!

Another good Saturday in the books. Heavy bag is in the space, 100 pounds of hittin' fun. Also got a great deal on some 80, 70, 60 and 40 lb. hex dumbbells down in south Miami. A little Saturday drive for a good cause. Thanks craigslist.Built the first of many medicine balls out of an old dead basketball, 25 lb. of sand, heavy duty super glue and outdoor grade duct tape. More on this including photo's and a simple how-to as soon as the camera is back.Word on the street is that there is a kegger ...

Morningside Outdoor Workout

Outdoor group class at Morningside ParkFor all ages and levels of expertiseEmail:www.outdoorfit@gmail.com for class information.

Movin’ on up.

The rope is up, tested and ready to climb...at least if you're brave enough to climb 15 feet into the air without a crash pad. The crash pad will be in within the week. The mirrors went up without a hitch today, the painting is FINALLY done. We are working on building much of the equipment with our hands, giving everything a personal touch.Recipe for the week:Courtney's crock pot soup:As many veggies as you can findWater to tasteBroth base of choice (Courtney uses some bali stuff I've never seen...

Here is what a little creative alteration, tracing paper and talented friends can do for a logo. Thanks to Paulo for getting this done so quickly and sharply.We've been working really hard on the space, getting it ready for a nice grand opening.Waiting on the rubber flooring, going to pick up the climbing rope tomorrow.We hit a snag today with our mirrors, but a solution is on the way. Wall hooks have been mounted for a number of uses. It's great to be in a creative environment with people that ...

This week’s recipe

Post workout shake1 heaping tablespoon peanut butter1/2 cup soy milk1 frozen banana2 scoops chocolate protein powder of your choice1 tablespoon flaxseed oil1/4 cup oatmealCombine ingredients, blend to perfection and enjoy.Add more or less soy milk to vary consistency.

Outdoor Fitness Group Training

We are currently offering outdoor training classes Wednesdays and Fridays at 9:15am at Morningside park in Miami. The class takes place at the Southwest corner of the park. Enter the park at either 59th street or 50th terrace. You will have to pass through a guard tower (but not even roll down your window) and go to 55th. Head east (toward the water) and enter the park. Plenty of parking is available at parking area 3. Classes last for one hour and include a full body workout using small weights...

Welcome!!!

Hello, and welcome to The Garage.We strive to provide daily updates for all things related to fitness and wellness.Workout tips, nutrition suggestions, exercise videos and more.