Thursday the 2nd of June, 2009


Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups6 Sit-ups
Post time to comments.


How important is nutrition in your training? A little? A lot? Who cares?
Post thoughts to comments.

Wednesday the 1st of July, 2009


“Fran”
Thruster 95 lbs
Pull-ups
21-15-9 reps, for time

Below is a slideshow from last weekend’s Fittest in Miami II Challenge. Many thanks to Threshold, Affliction, Broward, BGI, NMB and all the affiliates and CrossFitters who came out. We will be having our next one in September and can’t wait to see you guys again.

Notes, tools, articles and ephemera:

Monday the 29th of June, 2009


Back Squat
1-1-1-1-1 at 90% of max

Rest as needed

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Post number of rounds completed to comments.

Notes, tools, articles and ephemera:

Sunday the 28th of June, 2009

Fittest In Miami Challenge 2 Results

A big thank you to everybody that came out to compete, judge, cheer or otherwise. We apprecitae every one of you! See you in July. If there are any issues with scores, please contact us.

Heat 1
1. Tina M. 116 (amrap-89, 6 p up, 8 du 80 su, 9 brp) 45#,knee, grn, su
2. Kevin 113 (amrap-70, 23 p up, 100 su, 10 brp)
3. Rich X. 105 (amrap-63, 25 p up, 24 du, 11 brp)
4. Drew R. 131.5 (amrap-81, 31 p up, 33 du, 11 brp)
5. Andrew P. 103 (amrap-71, 15 p up, 24 du, 11brp)

Heat 2
1. Jamie P. 88.35 (amrap-70, 9 p up, 77 su, 6 brp) 45#, grn, su
2. Daniel S. 113.75(amrap-78, 16 p up, 35 du, 8 brp)
3. Steve L. 116 (amrap-84, 15 p up, 28 du, 8 brp)
4. Chris H. 170 (amrap-90, 40 p up, 80 du, 20 brp)
5. Maynor 90 (amrap-56, 20 p up, 24 du, 8 brp)

Heat 3
1. Maria 122 (amrap-72, 23 p up, 52 du, 14 brp) kn. ch. slp. push
2. Angela 135.5 (amrap-88, 18 p up, 70 du, 12 brp)
3. Alex 155.75 (amrap-98, 30 p up, 43 du, 17 brp)
4. Joe D. 136 (amrap-98, 10 p up, 56 du, 14 brp)
5. Jason W. 99.5 (amrap-58, 26 p up, 17 du, 10 brp)

Heat 4
1. Jamelith Z. 96.5 (amrap-84, 0 p up, 9 du, 10 brp) scaled
2. Will A. 140.5 (amrap-85, 22 p up, 42 du, 13 brp)
3. John S. 153.5 (amrap-100, 22 p up, 70 du, 14 brp)
4. Manny 84.25 (amrap-59, 10 p up, 13 du, 12 brp)
5. Paul R. 98 (amrap-98 slip off of bar, will re-do Monday)

Heat 5
1. Steve B. 107.5 (amrap-74, 20 p up, 13 du, 10 brp)
2. Sean S. 141.5 (amrap-98, 31 p up, 10 du, 10 brp)
3. Jeff 129 (amrap-84, 30 p up, 8 du, 13 brp)
4. Albert P. 140.5(amrap-98, 21 p up, 14 du, 18 brp)
5. Dom S. 78.4 (amrap-58, 8 p up, 68 su, 9 brp) su

Heat 6
1. Adriana 104 (amrap-70, 8 p up, 44 du, 15 brp) 45#, knee, red
2. Elisha V. 143. 5 (amrap-89, 15 p up, 82 du, 19 brp)
3. Wes Z. 106 (amrap-70, 21 p up, 41 su, 11 brp) single unders
4. Jonas G. 160.25 (amrap-98, 28 p up, 81 du, 14 brp)
5. Hamlet M. 164 (amrap-112, 29 p up, 123 su, 17 brp) single unders

Heat 7
1. Ritza 91.05 (amrap-56, 17 p up, 81 su, 10 brp) grn, su
2. Heidi 94.75 (amrap-56, 22 p up, 19 du, 12 brp)
3. Jasmine L. 148.4 (amrap-84, 37 p up, 184 su, 9 brp) st. push up, grn, su
4. Alex M. 106.75 (amrap-84, 9 p up, 11 du, 11 brp)