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Member Spotlight – December

Member Spotlight - December

“The purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experiences.” ― Eleanor Roosevelt One could read this quote several times just to remind them self of what our “real” purpose on […]

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WOD – Friday – 12/05/14

WOD - Friday - 12/05/14

  A) Bench Press: 4 sets of 8 reps. (Post heaviest successful set)   B) AMRAP 25: 200m Run 5 Pull-ups* 3 Power Cleans 155/105* 5 Box Jumps 30/24 3 Jerks 155/105* *RX+ do Chest to bar pullups, and 185/125 CLICK HERE to see the latest Member […]

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WOD – Thursday – 12/04/14

WOD - Thursday - 12/04/14

  A) 3 Rounds NOT for Time – Any order 8 GHD Sit-ups or 8 Hollow Rocks 10 Wallballs 8 KB Snatch (4 each arm) 1-2 Rope Climb (yes, again)   B) EMOM 8: 1 snatch + 1 Hang Snatch (Choose challenging weight. Don’t post load)   […]

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WOD – Wednesday – 12/03/14

WOD - Wednesday - 12/03/14

  2 Rounds For Reps: A) AMRAP 3: 5 Deadlifts 225/155 7 Burrpee over Bar B) AMRAP 3: 7 Front Squats 135/95 7 TTB C) AMRAP 3: 5 Hang Cleans 135/95 7 HSPU   2 Minutes rest between each AMRAP and between each Round. Keep track of […]

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WOD – Tuesday – 12/-2/14

WOD - Tuesday - 12/-2/14

  A) Skill/Warm-up: 2 Rounds NOT for Time – Any order 8-10 TTB 1-2 Rope climb – or 2-3 Muscle ups 100m Sled Push or pull – Choose weight 10-12 shoulder press 45/35 B) Push Press 5 sets of 3 reps. Increase Load. Post heaviest set of […]

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WOD – Monday – 12/01/14

WOD - Monday - 12/01/14

Happy December! Back to the Grind after a nice long weekend. Lets do WORK!   A) Warmup: Tabata – 2 Rounds Air squats push ups ring rows Situps 20 seconds on, 10 seconds rest x 2 (1 minute each sation) Total time = 8 Minutes Do not […]

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WOD – Black Friday – 11/28/14

WOD - Black Friday - 11/28/14

  Time to work off that food hangover! It’s Benchmark Friday! Class times for CrossFit today are 9am, 10am & 12pm. We also have a Bootcamp class at 8am.   ‘NANCY’ – 5 Rounds For Time: 400m Run 15 Overhead Squats 95/65* * If unable to perform a […]

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WOD – Wednesday – 11/26/14

WOD - Wednesday - 11/26/14

  THANKSGIVING SCHEDULE   A) Skill/Warm-up: 3 Rounds NOT for Time 15 kipping tac’s (hang from pull-up bar and kip back & forth) 20m Bear Crawl 7 Bent over rows – 95/65-ish (choose a weight) 100m run   B) Chipper Time!!!! For Time: 10 Hang Power Cleans […]

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WOD – Tuesday – 11/25/14

WOD - Tuesday - 11/25/14

CLICK HERE to see what CFDRB Members are thankful for A) Skill/Warm-up: 3 Rounds NOT for Time 10 DB press – light 5 Walk The Floors 8-10 Bent over rows – 85/55-ish (choose a  weight)   B) Sumo Deadlift: 5 x 3 – increasing. Build to a […]

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What Are You Thankful For?

What Are You Thankful For?

    Being a part of CrossFit Delray Beach is definitely something to be thankful for.  We have a great facility to workout in to help keep our bodies strong and fit, super supportive friends and family, and the most outstanding coaching staff around! I am thankful […]

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