****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

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CrossFit: 11/26/2015


Thanksgiving schedule
Thursday 26th 10am & 11am
Friday 27th 10am & 11am

Holiday party Dec 12th time and place TBA

South Florida CrossFit – CrossFit

1: Metcon (Time)

For Time:

H-Hang power cleans @135

A-Alternating KB press@1/1.5

P-Power Clean@135


Y-Yoke walk@135, 100′


H-Hang power clean@135

A-Alternating KB press@1/1.5

N-Narrow grip chin ups

K-KB Swings@1/1.5p


G-Goblet Squats@1/1.5p

I-Inch warm with a push-up


I-Inch warm with a push-up

N-Narrow grip chin ups

G-Goblet Squats

*10 reps for all weighted movements

*15 reps for all unweighted movements

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