Monday the 1st of March, 2010

"Cindy" 5 pull ups, 10 push ups, 15 squats 20 minutes AMRAP Compare to February 5th. Sectional Competitors: Max Squat Snatch in ten minutes, not including warm up. Rest as needed. 5 minute MetCon, Pete's choice. Of interest: Those who suffer from constipation will find this exercise of invaluable aid

Sunday the 28th of February, 2010

Rest Day Of interest: Thiel vs. the Air Force WOD

Saturday the 27th of February, 2010

"Kelly" Five rounds for time of: Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball

Friday the 26th of February, 2010

"Air Force WOD" For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. The...

Thursday the 25th of February, 2010

Overhead Press 1-10-1-20-1-30 Rest as needed 8 minute MetCon, Pete's choice.

Wednesday the 24th of February, 2010

"The Chief" Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Have you signed up for MindBody yet? If not, come in this evening and get going. You will need it to continue classes at CF 305! Of Interest: Sign up for Miami's SoBeFit contest! 8th street 8k this Friday Night

Tuesday the 23rd of February, 2010

Front Squat 1-10-1-20-1-30 Finisher: 5 minute row for distance Of interest: You Can't Lift What You Can't Hold On To (CrossFit Journal) What is Speed Reserve? Part 2 – Training Methods Khalipa teaches the Muscle Up (CrossFit Journal) The York Handbalancing Course

Monday the 22nd of February, 2010

"Eva" Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups Please scale as needed. Scale weight, rounds, movements, distance. ' ' ' A few questions for you... What time would you like to see new classes? What workouts do you love? How about hate? What is more improtant, perfect technique or a clean bathroom? Dominic will be in this week to help set up each client with MindBody, our new software that will allow you to sign in fo...

Sunday the 21st of February, 2010

Rest and relax. You will need it. Sunday morning breakfast, what did you have?  Post meals to comments.

Saturday the 20th of February, 2010

"DT" 12 deadlifts 9 hang power cleans 6 push jerks 155 pounds  5 rounds for time ***Muscle Up Workshop is postponed until March to allow us to better serve you*** Olympic Lifting at noon WOD at 1pm