****Attention Athletes****
Thanksgiving Schedule -- Thursday, Nov 26th 10am & 11am and Friday, Nov 27th 10am & 11am
This years holiday party will be held on Dec 12th - time and place TBA

Drop-Ins Welcome

Come on in and WOD with us! Our drop-in fee is $15 or you can buy a t-shirt!
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CrossFit Endurance Specialty Course

Training Tip of the Month

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CrossFit: 11/23/2015

South Florida CrossFit – CrossFit

1: Front Squat

Take 15 min to find your 1 rep max

2: Metcon (Time)

3 RFT:
400 meter run
12 Deadlifts @185/105lbs
15 burpee over bar

Fitness: 10/19/2016

South Florida CrossFit – Fitness

1: Back Squat

25 reps w/ a moderate weight

2: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:
5 hang power cleans w/moderate weight
5 front squats w/same weight
5 step-ups