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July 27, 2016 “Weightlifting Day” 1) Snatch 5×1 of the following complex: Snatch High Pull + Power Snatch + Squat Snatch 2) Clean 5×1 of the following complex: Clean High Pull + Power Clean + Squat Clean 3) Back Squat 1×10, 1×8, 1×6, 1×4, 1×2
Mar. 8, 2016 “Barry Allen” 10-8-6-4-2 Squat Snatches #135/95 *400m Run after each completed set. *This workout is a Prestige benchmark named after Coach Cesar and his favorite superhero The Flash who’s real name is Barry Allen.
Happy birthday Coach @artysantos! Thank you for making our gym the community it is today! We love you! ❤️ 960 (2/20/16) CrossFit Class (9am & 11am) Teams of 2 20 Min Amrap 2,4,6,8,etc…. Clean & Jerks #175/120 200m Run (together) 2 Rope Climbs ——————— Metcon Class (10am) 1 mile Run 50 Wall Balls 40 Cal Row 30 Burpees
928 (1/14/16) Skill Work: 3 Rounds 20 Pistols (alternating) 10 Deficit hspu (use Parallettes if possible.) *If you are lacking these skills we will go through the progressions Conditioning: 12 Min Ladder 2-4-6-8 etc. Cleans #135/95 Jerks Front Rack Lunges *Metcon members use Dumbbells
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|Address||2650 NE 189th Terrace|
Aventura, FL 33180
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The FRCF Summer Camping Trip Thursday, July 28th – Sunday, July 31st The FRCF Summer Camping Trip is coming up this weekend. We will be up there from Thursday afternoon through Sunday afternoon. Feel free to come up anytime between those four days/three nights. We have people coming up just for one night, so if that is your only option, you won’t be alone. [ 189 more words. ] http://frontrangecrossfit.com/crossfit-workout-72816-thursday/
New WOD: For time: Run 1 mile 200 Double unders Row 2K meters Post times to comments and BTWB It’s pronounced La Croy, just like the word “enjoy” but without the “enj” and add in “cr” instead. Fake Sweeteners Make You Crave More Sweets. . . say...... Click for more: http://www.crossfitverve.com/?p=20782
Programming for Advanced CF: 7/27/16 Warm up with 3 Rounds on the :30 40Ft Bear Crawl 7 Barbell GoodMornings 7 Barbell OH Squats 7 Pullups With a Running Clock: 0-5:00 Complete 25 Clean and Jerk 135/95 5:00 - 10:00 700M Row 10:00 - 16:00 2 Rounds: 15 Deadlifts 225/155 15 HSPU 16:00 - 21:00 Run 800M 21:00 - 25:00 50 Wallballs 20/14
Have you heard?!? Lifeworx has a brand new class for you to try! Our SPRINTERVAL class is a no-nonsense blast of cardio and toning to get you sweaty and give you lasting results! *45min class! *no experience necessary *all fitness levels welcome *M/W/F at 7:15am and T/Th at 8:15am Grab your fitness buddy and come try it out today! $20/class or $175/month
COMPETITOR 12 Deadlift 9 Front Squat 6 Push Press 75’ Overhead Barbell Walk 5 Rounds – NFT * Find your heaviest load * Cannot break movements up ATHLETE 12 Deadlift 9 FrontSquat 6 Push Press 75’ Overhead Barbell Walk 5 Rounds – NFT * Find your heaviest load * Cannot break movements up HEALTHIER 9 Deadlift 6 Front Squat 3 Push Press 75’ Overhead Barbell Walk 5 Rounds – NFT * Find your heaviest load
HUGE ANNOUNCEMENT! We've partnered with Former NFL PRO, Tim Lester, to bring the BEST (in reputation and results) in Speed, Agility and Quickness training to Forsyth County. All on our 2,500+ square foot indoor turf. Enrollment is now open. Classes are limited, so call ASAP to guarantee a spot. 8-18 yrs Sundays 3-5PM Tuesdays and Thursdays 5:30-7:30PM
Such a great couple of humans right here. Check out the latest featured athletes! http://crossfit30004.com/featured-athletes-barney-and-margie/
Don't forget to sign up for the annual AMRAP 4 Autism event!: http://crossfits3.com/2016/07/weekly-update-july-25th-july-31st/
Monday, 07/25/2016 Part I: 12 minute alt. EMOM- -ODDS: 30 ft. handstand walk or 30 sec. static hold against the wall -EVENS: 20 seconds cumulative L-hold from a pull up bar Part II: -5 Ground-to-Overhead (135/95) -7 lateral burpees -9 wall ball shots (20/14)
Has your conditioning fizzled in the heat of summer? There's no better way to get back into a workout regimen than by joining our 5:30 am Intense Boot Camp every Monday, Wednesday and Thursday. This is a great class for beginners and experienced people alike. See you tomorrow morning at 5:30!!!
Monday Strict Press 5 x 75% + 5 lbs 3 x 85% + 5 lbs 1 x 95% + 5 lbs 21-15-9 Reps for Time: Push Press 135/85# Russian KBs 70/53# *minus 1 for every 10# reduced on PP and for each KB down. Example: Male doing a 115# PP and 53# KBs is a minus 3.