CrossFit Prestige posted on Facebook
Great job everyone on 14.3
If you are having any back issues make sure you mobilize today and tonight and tomorrow! See everyone on Monday.
|Address||2650 NE 189th Terrace|
Aventura, FL 33180
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Level 1 Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 10 reps *Set 2 – 10 reps *Set 3 – 8 reps *Set 4 – 8 reps *Set 5 – 6 reps *Set 6 – 6 reps Add weight every set. Every 3 minutes, for 15 minutes (5 sets) for times: Row 250/200 …
We are looking for 5-7 people who would be interested in babysitting for a membership. We have all of our evening times filled and are looking to offer daycare, free of charge to our members, during our 8:30/9:30 am classes. If you or anyone you know would be interested please pass on the word. Please send a resume or any questions to firstname.lastname@example.org. Once all the resumes are in we will email everyone back and set-up a small little interview. We are also looking for 1-3 people who would be interested in doing some cleaning for a membership. We already have a small team of cleaners and just need to add a few more people. If interested follow the same directions stated above. Thanks, Dave
WarmUp Row 600m BandyHam+QuickHip 3 Rounds 10 WallSquat 10 RingRow WarmUp BackSquat 2x Wall plank :30sec Goblet squat hold bottom :30sec 1) EMOM8 BackSquat x 3 reps @75% of 1RM 2) AMRAP12 9 DeadLift 155/100# 12 HR PushUp 15 BoxJump Cool RestWalk 200m / Couch / Roll Time to sign up folks! Register at games.crossfit.com Weekly Open Wods will be offered Fridays at 4:30 & 5:30pm and Sundays at 3pm for those officially competing. Talk to Coach Steve to see if the Open is right for you. Scaled and RX division, Masters. See where you are at and compare your self from last year and next year.
Hey CFP the open is here and the first workout will be released Thursday!!! We will be doing the workout officially for an open score Thursday evening classes. Get signed up and get that judges course complete if you haven't already.
Do you know why the rope keeps hitting your feet? Or why your kipping pull-ups feel so “wonky” when others can bust out dozens of smooth reps? Or how to make performing single leg squat go from an impossibility to a reality? These workshops will provide the tools to start addressing those problems!
Tuesday, 2/24/2015 Warm up; 2 rounds at a warm up pace -Run 400m or Row 500m -10 GHD Sit Ups -10 Push ups -5 Pull ups -15 Air Squats Strength: In WOD WOD: 3 Max effort Rounds EACH for time: -15 Clean & Jerks 135# / 75# -Sprint 100m -5 Burpees Rest 5 minutes between rounds Post time for each round. https://www.youtube.com/watch?list=PL_q5tK9bixL4XymVDc4zubM3fc5wG-ytx&v=pYl0uPCHLag
"This workout is killing me. I’m not elite. I’m not even average. I am the everyday athlete struggling to get fit. I try my hardest and need to scale many workouts. I work out with everyone from the firebreather to the rookie and the vast majority of us that lie somewhere in between. I find inspiration in everyone."