Palmetto Bay CrossFit posted on Facebook
10 cleans 95/65
15 box jumps
Clean 3×70%, 3×80%, 3×90% + reps
100 pull-ups (One person does 50 pull-ups while the other hangs from the bar, then switches)
100 push-ups (One person does 50 push-ups while the other holds a push-up plank, then switches)
100 sit-ups (One person does 50 abmat sit-ups while the other person flutter kicks, then switches)
100 Squats (One person does 50 air squats while other person holds bottom of the squat, then switches)
We are happy to announce that starting Oct.8 we will have yoga back! Wednesdays 10am ($5 members and $10 non-members) and $1 yoga Thursdays 8:30pm. Welcome Kayla to the PBCF family! Remember the importance of flexibility and stretching!!
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|Name||Palmetto Bay CrossFit|
|Address||9250 SW 158 Lane|
Palmetto Bay, FL 33157
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Competitors Program Week 2, Day 1: 5 sets of the complex: Snatch + 2 Hang Snatches @ 70-75% -then- Back Squats 5x3 @ 80% -then- AMRAP in 15 minutes: 5 muscle-ups 10 deficit handstand push-ups (1 blue + 1 green plate / 1 blue plate) 500m row
WOD 12/15/14 Strength: 3RM thruster *5 sec pause at bottom of each rep WOD: For Time- 45 pull ups 45 Thrusters (95/65) - See more at: http://crossfitcsa.com/2014/12/15/wod-121514/#sthash.cngKOpjU.dpuf
Power WOD 12/15/14 Please remember if you followed the last cycle- +5 lbs to all upper body lifts 1rm and +10lbs to all lower body lifts and re-calculate your 90% number. Use that new number as your 1RM to calculate all percentages for this cycle. Squat 5 reps at 65% Squat 5 reps at 75% Squat 5+ reps at 85% ** last set is 5+ ( as many reps as possible) Asst: 100 bandy leg curls 50 db split squats (50 each leg) GHD sit ups - See more at: http://crossfitcsa.com/2014/12/15/power-wod-121514/#sthash.6RzfGFHI.dpuf
Starting this week, our morning Open Gyms will focus on a single movement: either a lift, a skill, or a gymnastics movement. This week's movement is the Clean. Come in and work on your Cleans M/W/F at 8:00 to 9:30 and T/TR at 10:30 to noon with Dylan T, Tara, and/or Justin. (However, as always, you are always welcome to work on other movements, or WODs, during Open Gym.)
Sat Dec 20th, 9AM-1PM partner fun, Ballz N Chains fitness fun. Be there at 8:15-8:30 to warm up. We are starting heat 1, WOD 1 at 9AM. All non participants come hang out and support your friends. Christmas Party 7PM that evening. Bring a dish and dress to impress.