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Athletes of the Month

SFCF would like to congratulate JOSH for being March’s Athlete of the Month.
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CrossFit Endurance Specialty Course

Training Tip of the Month

Read about why women need strength training.
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Fitness: 07/31/2015

South Florida CrossFit – Fitness

1: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

10 DB stiff leg DL

10 DB bent-over row

10 DB thrusters

Use the heaviest possible DB that will allow to get at least 4 rounds.

CrossFit: 07/31/2015

South Florida CrossFit – CrossFit

1: Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Take 15 minutes to find your 1 rep max

2: Metcon (Time)

3 RFT:

15 wall balls

15 pull-ups

6 min cap.

CF Endurance: 07/31/2015

South Florida CrossFit – CF Endurance

1: Metcon (Time)

5 RFT:

20 air squats

10 strict pull-ups

800 meter sprint

Rest 2 min