23
06
2017

Friday 6/23/17

Pompano Beach – CrossFit This week’s challenge: Air Squats How many air squats can you get in 2 minutes? Tomorrow!! Beach Workout/Cookout at 9:00am Everyone welcome! Metcon Metcon (AMRAP – Reps) 10 minute Partner AMRAP: 100 Calorie Row Max Burpees Over-the-Rower *Rest 5 minutes!*On...

22
06
2017

Thursday 04/22/17

Pompano Beach – CrossFit This week’s challenge: Air Squats How many air squats can you get in 2 minutes? Save the Date: 6-24-2017 at 9:00am Beach Workout/Cookout Weightlifting Overhead Squat (5-5-5-5-5) *Work up to heavy set of 5 reps! Metcon Metcon (Time) 30 Power Snatches (95M/65W) 10...

21
06
2017

Wednesday 6/21/2017

Pompano Beach – CrossFit This week’s challenge: Air Squats How many air squats can you get in 2 minutes? Save the Date: 6-24-2017 at 9:00am Beach Workout/Cookout Metcon Metcon (Time) 4 Round Partner WOD: 10 Tire Flips 10 Rope Climbs (2:1 Up-downs) 400m Run*Partners flip tire together or...

20
06
2017

Tuesday 6/20/2017

Pompano Beach – CrossFit This week’s challenge: Air Squats How many air squats can you get in 2 minutes? Save the Date: 6-24-2017 at 9:00am Beach Workout/Cookout Weightlifting Push Press (3-3-3-3-3) *Work up to a heavy set of 3 reps! Metcon Metcon (AMRAP – Rounds and Reps) 10 minut...

19
06
2017

Monday 6-19-2017

Pompano Beach – CrossFit This week’s challenge: Air Squats How many air squats can you get in 2 minutes? Save the Date: 6-24-2017 at 9:00am Beach Workout/Cookout Weightlifting 1 Power Clean + 1 Hang Squat Clean (5 X 1 at 75% of 1RM Power Clean) *Stay with same weight all five sets! M...