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Palmetto Bay CrossFit – CrossFit Warm-up WOD Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 6 T2B 5 Dead-Lift 3 Muscle-Ups 200 m run Beginners: Ring Rows Scaled: Ring Rows to Muscle-up progression Rx: Ring Muscle-Ups
Palmetto Bay CrossFit – Powerlifting Class Bring your deadlift shoes and lifting belt. Warm-up PVC- Pass throughs Figure 8s Goodmornings Twists Leg Swings Front/Back Leg Swings Side 2 Side 10 Deadlifts 10 Iron Cross 10 Scorpions 10 Superman Raises Weightlifting Deadlift (5 sets of 5 reps ramp up & down) 1×5@60% 1×5@70% 1×5@80% 1×5@70% 1×5@60% Input heaviest weight used. Stiff Leg Deadlift (5 sets of 5 reps) Use 60% of Deadlift 1RM Glute-Ham Raises (3 sets of 8 reps)
Good Morning !! Dont forget the healthier you can start today. Join us as we kick off our 90 Day challenge with a nutritional workshop. Today at PBCF at 11am. See you there!!! Cost: $20 Includes Nutrition Workshop, body fat measurement at day 1 and day 90 and 90 day programming. If you are not currently a member and are interested in participating, please contact us at 786-223-9204 for special rates!!!
It’s that time of year again!! Still searching for that New Years Resolution to lose weight, change your life stay, get healthier or just get stronger join us as we embark our 90 day challenge. We will be hosting a nutritional workshop on Saturday 1/31/15 at 11am (after the Saturday WOD). Fee: $20 Nutritional Workshop: 1/31/15 at PBCF box Beginning of challenge: 2/2/15 For more information, email us at email@example.com
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|Name||Palmetto Bay CrossFit|
|Address||9250 SW 158 Lane|
Palmetto Bay, FL 33157
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Prehab/activation: SMR - piriformis / erectors -then- 2 rounds at a conversational pace: 5 light stone deadlifts 5 light stone shoulders 250m row -then- Work to a heavy single in Stone shoulder -then- AMRAP in 20 minutes 200m run (2,4,6...) alternating stone shoulders (120/80) *after each set, carry the stone 100ft on the left shoulder, then 100ft on the right shoulder.
Outlaw Open Program Week 12, Day 5: 1) Take 15:00 to work to a heavy but non-maximal Hang Snatch (from the power position). 2) Alternating EMOM for 10:00- Row 7 Calories (all out) 7 Thrusters 95/65# 3) 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters 95/65#
Alright FNL Athletes!! Here's how tomorrow is going to work. Without a time cap on this workout, it's hard to know heat times. So, the first heat will start at 5:30 like normal. Then I will put people in designated heats, but without a specific start time. My guess is that each heat will take around 20 minutes so you can keep that in mind. But please understand that start times will not be posted or definite!! So, who NEEDS to be in a "later" or "earlier" heat? Or who will not be there at all?
CrossFit Avalanche, CrossFit Blizzard - CrossFit CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#
T-Minus two days until trip of a lifetime round 3! http://journal.crossfit.com/2015/03/influxbonuscontent-heli.tpl
Kids classes are coming next week for Spring Break! Monday 3/30, wednesday 4/1, and friday 4/3 all 1:15-2:00 ages 6-10. Cost is $20/child/class ($15/class if attending more than one). Comment here with your child's name, age and what day they will be attending. I will be looking for at least 6 kids to make the class happen! :-)
Hi all! Please join us this Saturday after the morning classes for a NSCF-community BBQ to celebrate the finale of the Crossfit Open! We'll be starting around 11:30am and going until whenever. Bringing a side dish is optional and please BYOB. Hope to see you here!
15.5 is upon us! It has been an awesome time participating in the Open with our friends at Systematic Crossfit! They will not be joining in the workout tomorrow but will be coming by to support us and cheer us on! Let's do the same on Saturday, from 12-2pm, and support and cheer for them as they do 15.5! They are having a potluck to celebrate so bring something delicious to share! What do you think 15.5 is going to be?!?!?! Announcement in 6 hours!
Workout of the Day 3/26/15 Strength: Performance - Back Squat 3RM Fitness - Back Squat 3 @ 8, 3 @ 9, 1 drop set (95%) Conditioning: In teams of 2 or 3: 3 Rounds 400m Sand Bag Carry 20 Step Ups 30 Air Squats 40 Lunges Time Cap: 20 mins 10 Burpee Penalty for dropping sand bag Extra Work: Run 6 x 200 m sprint, 400 m easy