Drop-Ins Welcome

Come on in and WOD with us! Our drop-in fee is $15 or you can buy a t-shirt!
Check the schedule for class times »

Newsletter Sign-Up

Sign up for our newsletter and receive an article on the most common injuries in running.
Sign Up Now »

CrossFit Endurance Specialty Course

Training Tip

Read about why women need strength training.
Read Now »

CrossFit: 02/06/2016

South Florida CrossFit – CrossFit

1: Metcon (Time)

2 rounds for time:

800 meter run

200 meter suit case carry RT (KB 1.5/2p)

200 meter suit case carry LT (KB 1.5/2p)

*Every time you put the KB down do 15 push-ups.

CF Endurance: 01/20/2016


South Florida CrossFit – CF Endurance

1: Metcon (3 Rounds for time)

3 x 1k runs w/2 min rest

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