Monday the 17th of October, 2011

  Back Squat 5-5-5+ (65-75-85% of your Front Squat training max) Add 10 pounds to your training max today Rest as needed 1 Squat clean (95/63) 100 meter run 2 Squat clean 100 meter run ...up to: 10 Squat clean 100 meter run (15 minute Cap) SCORES Challenge of the week: Max deadhang pullups Mouth breather challenge of the week: 500m high bar prowler push 6 plates (Gym record 29:21)

Tuesday the 16th of February, 2010

"Murph" Run 1 mile 100 pull ups 200 push ups 300 squats Run 1 mile

Monday the 15th of February, 2010

"Jackie" Row 1000 meters, 50 thrusters 45 pounds, 30 pull ups Of Interest: Simplify Your Program, Amplify Your Results Armstrong Pull-up Program Sisu—The Mikko Salo Documentary from the CrossFit Journal

Saturday the 13th of February, 2010

Join us at CrossFit North Miami Beach for their Winter WOD Fitness Challenge at NMB! Test your mettle before the sectionals We will be meeting at the box at 10am to ride over. No classes otherwise.

Thursday the 4th of February, 2010

Starting today 10 am class is suspended as we build out our new location. Deadlift 3-3-3-3-3 Rest as needed Row 500, Run 400, 100 double unders. Two efforts with full recovery.

Friday the 8th of January, 2010

JC and Adam Deadlifting One round for quality: 10 one armed push ups (switch each rep) 20 one hand/two arm pull ups (switch each rep) 30 one legged squats If you cannot do one armed push ups, try from your knees or use elevation with both arms. If you cannot do one handed pull ups, use a band. If you cannot do one legged squats, use a wall, beam or door for support. Five rounds for time: 15 wall ball shots 20/12 5 dumbbell snatches per arm 5 dumbbell jerks per arm ...