CrossFit Delray Beach

Da Bear.

Dave Hochberg & Sarah Bowling — Mon, 05 Jan 2009 10:50:11 GMT

Warmup is: 800 M Run / Dynamic Stretch (OR Burgener Warmup by Steve:)

1 Bear Complex =

Clean

Front Squat

Push Press

Back Squat

Push Press

1 ROUND = 7 x BEAR COMPLEX

DO 5 ROUNDS for TIME!

Scale / Modify as needed:)

BENCHMARK SUNDAY!!!!

Dave Hochberg & Sarah Bowling — Sat, 03 Jan 2009 16:21:37 GMT

ATTENTION CROSSFITTERS!

WE ARE HOSTING A "GROUP BENCHMARK" CLASS

TOMORROW, SUNDAY, AT 10:00AM

COME IN AND LOG YOUR "FRAN" TIME. IT'S TIME TO GET YOUR CROSSFIT ON!!

Saturday Swing

Dave Hochberg & Sarah Bowling — Sat, 03 Jan 2009 16:09:37 GMT

21 Single Arm KBS (R)

21 Single Arm KBS (L)

50 M Farmer's Trot (W/ KB)

21 Single Arm KBS (R)

21 Single Arm KBS (L)

50 M Farmer's Trot

21 Box Jumps

400 M TIRE PULL

* Repeat with 15 Reps, then 9 Reps - FOR TIME

** Modification: Single KBS (2 Arms) / Run Only (no tire)

NANCY (BENCHMARK FRIDAY)

Dave Hochberg & Sarah Bowling — Fri, 02 Jan 2009 10:03:47 GMT

Warmup is: 3 Rounds 2 x Samson / 10 OHS / 10 Push Ups / 10 Sit Ups / 10 JP's

400 M Run

15 OHS (65/95)

5 ROUNDS FOR TIME

NEW YEAR'S DAY - 2009

Dave Hochberg & Sarah Bowling — Thu, 01 Jan 2009 10:59:08 GMT

Warmup is: 800 M Run / Dynamic Stretch

20 Reps of Exercise/ 09 Reps of Walking Lunges (IN ANY ORDER):

20 - 09 Box Jumps / Walking Lunges

20 - 09 Pull Ups / Walking Lunges

20 - 09 Kettle Bell Swings / Walking Lunges

20 - 09 Wall Ball Shots / Walking Lunges

20 - 09 Push Ups / Walking Lunges

20 - 09 Sit Ups (GHD For Rx'ers only) / Walking Lunges

20 - 09 Squat Jumps / Walking Lunges

20 - 09 Sumo Deadlift High Pull / Walking Lunges

20 - 09 Knees To Elbows / Walking Lunges

HAPPY NEW YEAR!

GOFASTER (For TOM H)

Dave Hochberg & Sarah Bowling — Wed, 31 Dec 2008 10:54:52 GMT

Warmup is: 3 Rounds 2 x Samson / 15 OHS / 10 Sit Ups / 5 Push Ups / 5 Pull Ups

PART ONE:

AMRAP 20 MINUTES

7 Hand Stand Push Ups

7 Med Ball Cleans

PART TWO:

4 ROUNDS - 100 M TIRE PULLS

HEADS UP - SCHEDULE CHANGE TODAY!

Dave Hochberg & Sarah Bowling — Wed, 31 Dec 2008 10:00:42 GMT

IT'S NEW YEARS EVE!

IF YOU WANT TO GET YOUR CROSSFIT ON TODAY...MAKE IT EARLY! WE ADDED AN AFTERNOON CLASS AT 3:00PM and the 4:00PM is ALSO AN OPTION...BUT THAT'S IT!

NEW YEARS DAY SCHEDULE:

CLASSES START AT 9:00 AM!!!

RUDY'S BACK.

Dave Hochberg & Sarah Bowling — Tue, 30 Dec 2008 10:22:43 GMT

Warmup is Run 800 M / Dynamic Stretch / Squat Therapy

10 Pull Ups (2:1 JP's)

10 RUDYS

10 Push Press (75/55)

AMRAP 25 MINUTES

BULLSEYE (or it's back to zero).

Dave Hochberg & Sarah Bowling — Mon, 29 Dec 2008 10:05:48 GMT

Warmup is: 15 DU'S (75 Singles) / 2 Samson Stretch / 10 OHS w/ Dowel / 10 Sit Ups / 10 Push Ups - 3 ROUNDS

400 M Run

25 Wall Ball Shots (14/20)

5 ROUNDS FOR TIME

* RX-ERS ONLY: TO QUALIFY, YOU MUST USE Rx WEIGHTS (14/20) FOR THE ENTIRE WOD, AND YOU MUST HAVE A SUB-2MINUTE 400M RUN.

Super Rx-ER's "Bullseye"

800 M Run

30 WBS (14/20 Rx)

5 ROUNDS FOR TIME

SEASONAL SAVINGS - END DEC.31st!

Dave Hochberg & Sarah Bowling — Mon, 29 Dec 2008 01:42:49 GMT

GET YOUR SEASONAL SAVINGS NOW! THIS OFFER EXPIRES DEC.31st!!!