|Name||Palmetto Bay CrossFit|
|Address||9250 SW 158 Lane|
Palmetto Bay, FL 33157
Like, Tweet or +1 Palmetto Bay CrossFit
Second Chance For Your Brain? http://www.drperlmutter.com/brain-really-second-chance/
***LEARN TO ROW LIKE A PRO*** Rowing Clinic with Forrest Daugherty - Princeton University Rowing WHEN - 8/8/15 @ 10:30am COST - FREE For Members ($20 for non-members) AGENDA -Introduce you to top-tier rowing and training -Demystify the ergometer (rower) -Demonstrate proper technique to build efficiency -Coach you on your rowing form ABOUT Forrest is a junior rowing for Princeton University. His team swept the Harvard, Yale, Princeton regatta in 2014 and 2015 and placed second in the nation in 2015. He has been a CrossFitter since 2011, earned his L1 in 2014, and coaches at Dogwood Crossfit in Cornelius. SIGN UP Comment below if you will be attending!
CrossFit Performance STRENGTH A1. Single Arm KB Row @21x2, 4x8-10 reps (heavier than last week), rest :60 A2. Ring Pullups @21x2, 4x8-10 reps, rest 2:00 METCON For Time 50 KB Swings (53/35) 30 Burpees 15 Box Jumps (30/24) CrossFit Fundamentals SKILL Deadlift @22x1, 5x8, rest 2:00 METCON 4 Rounds for Time 15 Deadlifts 15 Ring Rows 10 - 15 Burpees Strength Class A. 3 position clean. Start at 50% of 1RM + 5% x6 B. Pause Push Jerk + Pause Split Jerk, 5x 1.1, start at 70% C. Collect 2:00 L-Hold http://escfitness.com/72715-happy-monday/
(Monday July 27, 2015), has been published on CrossFit Local | The #1 Chapel Hill CrossFit!: " Motivation by Coach Chad So unless you’ve been living under a rock for the last week, you’ve heard a little bit about the CrossFit Games. If not, we’re basically talking about the World Series of Fitness. These are some serious athletes who train all year long for the title of..." Read More, http://crossfitlocal.com/monday-july-27-2015/
We hope you all had a wonderful weekend and got a chance to watch some if the CrossFit Games. Our good friend and my biggest competitor Ben Smith (representing the Mid Atlantic) is the new Fittest man in Earth! So cool to see him come away with it. Hopefully you are all motivated to get after it this week. **For those who signed up, the gymnastics course with Rupert begins this Thursday. General class will be at 5 and Competitor class will be at 6pm. Classes will take place in the back of the gym so regular classes will still go on as scheduled. Strength: Defecit Weighted Back Rack lunges You will have 10 minutes to complete 4 sets of 8 reps each leg. *increase weight each round WOD AMRAP in 12 minutes: 30 Back Squats (95/65)(75/55) 20 Shoulder to Overhead (same) 10 Front Rack Lunges (same) Then...immediately after 4 minutes of Max Burpees to target You will have two separate scores. (AMRAP reps, Burpee reps)
MONDAY CrossFit Light 7am Metcon (No Measure) Strength: - 3 Rounds- 10-15 Barbell Hip Thrusts(with 3 sec. pause at the top) 10-15 Goblet Squats (with 3 sec. pause at the bottom) 10-20 X-Band Walks Metcon (Time) 800m Row, then -5 Rounds- 15 Pull Ups 7 Push Jerks -20min time cap CrossFit Squat Snatch (4x2 @ 90%) All sets at 90% Metcon (AMRAP - Rounds and Reps) 7 min amrap 14 wallballs 20/14 10/9 100 Meter Run This should be nonstop and fast
Bring a friend this Saturday! 9am workout! Check out pictures from the Bull Moon Ride and Run here. We had a blast! Monday, 7/27/15 A: Advanced: 5 x 3 Muscle-ups. Compare to 7/7/14. Holding a medicine ball between your feet is a great way to do weighted muscle-ups...weight vest works too. Whether working on the rings or the bar, it is your choice. [ 388 more words. ] http://21crossfit.com/2015/07/26/72715-8115
Great job to all the athletes today at the Crossfit Pleasanton Partner Competition. Congratulations to our 1st place winners Tom Bueno and Randi Newbould! 2nd place winners Woody Queen and Angelique Ram and 3rd place winners Erin and Andrew Van Blarigan. Every one gave it their all!! You guys rock! Also a big thank you to our judges/coaches, Dan King, Nick Ferrara, Rolf and Ute Bienert and all those who came out to support the event.
Mobility: Hip Mobility Skill Practice Warm Up: Turkish Get Ups (Minimum of 5 per side) Strength: Front Box Squat - Session 2 (50% - 60% of Front Squat) 6 x 2 (6 sets of 2 reps, “across,” same weight for each set) This is our new strength focus, which is not a traditional power lifting box squat, we want you going as low as you can, which will translate into your olympic lifting. [ 329 more words. ] http://diablocrossfit.com/150726-sunday-bad-moon-rising/
Here is all the info for competitors for the intragym competition next Saturday- when to show up, rules, WODs, teams, everything. PLEASE read carefully, let me know if you need to cancel/have questions, and spread the word to your fellow competitors! http://www.crossfitelysium.com/4th-intragym-competition-important-info-for-competitors
The Festivus Games is a worldwide competition for novice, intermediate and masters 45+ athletes and we are one of the hosts on October 17th from 8am-4pm! There will be awards for the top three finishers in each division for both male and female classes. **Register here NOW for a discount** https://festivusgames.com/register-2015-04/?paramHostNumber=0345 Feel free to share and let us know if you'd like to help out or be a part of our competition this fall!
This year we had 4 masters athletes at the #CrossFitGames. Top left - Chris Podesto - 9th place - 50-54 Men Top right - Del Lafountain - 17th place - 55-59 Men Bottom left - Cindy Kelly - 1st place - 50-54 Women Bottom right - Jolaine Undershute - 7th place - 40-44 Women It was a pleasure to coach them on their journey to the Games. It was exciting to coach or guide them while they competed and will be even more enjoyable to prepare them for the #2016CrossFitGames. #OptimumPerformanceTraining #RemoteCoaching #TrainSmart #Masters
CrossFit Iron Mary’s – CrossFit (No Measure)3 rounds 200 m jog 10 pvc pass thru 10 air squats 10 push upsMetcon (No Measure)12 minute alternating EMOM Even: L-sit (try to accumulate 15 seconds) Odd: 12 pistols (scale as needed)Metcon (Time)42-30-18 -wallballs -sumo deadlift highpull 75/55 -box jumps 20/16 -push press 75/55 -row cals