Monday the 1st of February, 2010

"Fran" 21-15-9 Thrusters, 95# Pull Ups Perform this WOD exactly as you did on January 4th and post the two results to the comments section, as well as any thoughts you have. Of interest: 429# single arm deadlift How Revving Up Your Heart Rate, Even A Bit, Pays Off The Black Box Summit returns this April 170kg OHS triple

Sunday the 31st of January, 2010

Rest, recover and get ready to better your effort from January 4th. Some of our athletes will be running the ING Half Marathon at 615am. Of interest: Pavel's Power to the People programming as applied to CrossFit. courtesy of the Whole 9 March 26-28 Starting Strength Seminar with Mark Rippetoe at CrossFit Affliction

Saturday the 30th of January, 2009

Running and Oly Classes are canceled today WOD at 1pm Many of us will be running in the Tropical 5k at 730am One of our trainers, Joseph Phelan, is having a party at his house to celebrate his 30th birthday.  The party starts at 8pm and is at 7260 NE 7th ave in the Belle Meade area east of Biscayne.  Enter the neighborhood through 76th street from Biscayne. Of Interest Madcow's 5x5 is now over at the StrongLifts site The Florida CrossFit Games Sectionals needs volunteers. March 1...

Friday the 29th of January, 2010

Vertical Leap 1-1-1-1-1 Holds, for time, two efforts each with full recovery: L-Sit Ring Stability Hold Handstand Bar Hang 4 rounds Row 30 seconds on/30 seconds off Note distance for each round

Thursday the 28th of January, 2010

Russians Gymnastic Warmup (pressing) 5 rounds for reps: Front Squat 135# (bar starts from floor) Push Ups 30 seconds on, 30 seconds off for each exercise Of Interest: Strength Training for Throwers

Wednesday the 27th of January, 2010

Overhead Press 5-5-5-5-5 Use the same weight for each set, perfect form, no failures. Rest as needed Run 800 meters for time

Tuesday the 26th of January, 2010

Russians Gymnastic Warmup 12 minutes AMRAP 7 burpees 7 toes to bar/knees to elbows/hanging knee raises 21 anchored AbMat sit ups (touch top of dumbbell) Rest as needed 4 rounds Row 30 seconds on/30 seconds off Note distance for each round Of Interest: Joe Defranco's Agile 8 stretching routine Do High-fat Diets inhibit Load-Induced Muscle Hypertrophy in Humans? Warrior Dash - Southeast - May 22

Monday the 25th of January, 2010

Back Squat 3-3-3-3-3 Use the same weight for each set, perfect form, no failures Rest as needed 3 rounds: 200 meter sprint 21 kipping pull ups (or 50% of your max effort, no drops from the bar) Rest 2 minutes between rounds, attempt to beat your last round each time.

Sunday the 24th of January, 2010

Get some much needed rest. Of interest: Power for the press May I Root Against the Saints? The Florida CrossFit Games Sectionals needs volunteers. March 13 - 14. Drop Todd an email to get involved.

Saturday the 23rd of January, 2010

Kipping Workshop 9:30am (closed class, must have reserved spot) Running at 11am Olympic Lifitng at 12pm WOD at 1pm