|Name||Palmetto Bay CrossFit|
|Address||9250 SW 158 Lane|
Palmetto Bay, FL 33157
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That's right; body weight week continues...now with the backsquat. Definitely easier than body weight cleans...are you ready for the challenge? 5 rnds of: 25 Push-ups 20 Body wt bk sqt 25 Sit-ups http://blog.genesispetaluma.com/get-in-sync-with-the-body/
Darlene is a determined woman who made a decision to change her life and embark on a path to better health. She has put forth effort and commitment and has already achieved several goals. Today she graduated from Fundamentals! Congratulations Darlene! We can't wait to have you join us in group classes!
Time is running out and spaces are filling up! Only 8 more days to register for our Strong As A Bear II CrossFit Competition! Don't wait until the last minute cause it will be too late! https://clients.mindbodyonline.com/asp/adm/main_enroll.asp?fl=true&tabID=106
For those of you who are interested in the Masters Swim Program at the high school… For the month of June and July, Oakdale Aquatics Masters will have a morning and an evening lap swim available. The morning session will be from 7:30 a.m. until 9:30 a.m. Monday through Friday. The evening hours will remain the same. Monday, Wednesday and Friday lap swim 6:00 p.m. to 7 p.m. Coached practices will be Tuesday and Thursday from 6:00 p.m. to 7:00 p.m. and Saturday morning 8:00 a.m. to 9:30 a.m. Please note that the morning lap swim will ONLY be for two months. Because of scheduling conflicts with the high school, it will not continue beyond the end of July. In order to do the morning swims, all of the same requirements will be in place. Masters swimmers will need to be registered with Oakdale Swim team and they will also need to be registered 2015 US Masters members. In August, our times will revert to the evening swims ONLY. If you have any questions regarding this email, or have questions about Masters (adult) swim, please email Ed at email@example.com
Event schedule for the California Regionals...watch us on the live feed starting tomorrow morning! http://games.crossfit.com/region/california-regional
Training 5/21/2015 Strength: Deadlift 6 @ 9 (load drop) 4-6% Fatigue Conditioning: Performance - Partner "Sweeney Six Six Six"" *** For total time 6 Rounds For time 6 Deadlifts 135/95 6 Front Squats 135/95 6 Shoulder to Overhead 135/95" *Each partner does 1 round then switch partner resting while other is working Fitness - Partner "Sweeney Six Six Six"" *** For total time 6 Rounds For time with DB 6 Deadlifts 6 Front Squats 6 Shoulder to Overhead *Each partner does 1 round then switch partner resting while other is working Post your results to comments.
Prehab/activation: SMR - foam roll IT band / adductors 2 min couch stretch -then- at a conversational pace: Row 500m Followed by 2 rounds of: 10 light deadlifts 100' bear crawl -then- 4 x 500m sprints on the rower (rest 3 minutes between efforts. Record best and worst time) -then- AMRAP in 15 minutes: 50' forwards bear crawl 50' backwards bear crawl 5 deadlifts (225/155) (or 60%) 10 push-ups (If you hit 10 rounds, stop and mark the time)
✨Thursdays WOD✨ Test Max Pull-Ups Strength: Side Lunge 3x8 WOD EMOM Ladder, 1,2,3,4,etc........ KB Snatch KB Lunge KB Thruster *complete the KB complex until you can no longer complete the complex within the minute Rest 2min then row 500m (cool down, not a race)
A) Power Snatch 5-5-5-3-3-3-1-1-1 Building in weight each set B) 15 min AMRAP 100m Sprint 10 Power Snatch 75/55 5 Over/Unders *Over/unders can be performed with a PVC placed on a 24/20 box and secured with a sandbag or weight, so you can use two PVC pipes per box, on either side, to facilitate larger classes.
Don't forget about the Corks 4 Capes auction on June 3rd, 6:30-9:30pm. It is a benefit for Capes4Heroes, a local organization that presents superhero capes to children with life threatening illnesses and disabilities. Register this week and we will reward something special to CrossFitters! For more info and purchasing tickets, visit https://www.charityauctionorganizer.com/ev?site=07ec8a52-6fa9-4368-9cb4-abc2ac441532