Class Schedule: 5:15 a.m., 9 a.m., 5:30 p.m. WOD “TRUE GRIT” CROSSFIT MAYHEMBENCHMARK WOD
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5:30 p.m. Class
WOD AMRAP 22 Minutes 20 American KBS 53/35 5 KB Reverse Lunge Left 5 KB Snatch Left 5 KB Reverse Lunge Right 5 KB Snatch Right 20 KB Sumo DLHP Class Time: 6 p.m. “GLENN PENDLAY” BROWARD CROSSFIT MEMORIAL WOD
Class Schedule: 9 a.m., 6 p.m. Pot luck to follow Vic's Send Off WOD: 24 Minute Tabata Push Ups Wt. Wall Sits Wt. Lunges Sprints and Jumping Jacks Elevated Push Ups and Planks Frog Kicks and Russian Twists Vic Rosado (Geri's son) is leaving to the Army on November 12. Ever since I met Vic he has talked about enlisting in the military. In the last several months he found a "Why" big enough to train hard and make that dream come true. So very proud of this young man and honored to have been a part of his training. Much love Vic! CLASS TIME 10 a.m. Partner Chipper WOD Buy In: 1000 Meter Row Then: 50 Alternating Deadlifts 115/75 50 Wt. Alternating Ab Mat Sit Ups 35/25 DB 30 Alternating Power Cleans 115/75 30 Alternating Box Jumps 24/20 20 Alternating Shoulder to Overhead 115/75 20 DB Alternating Lunges 2x 35/25 ***Every 3 Minutes 4 Alternating Burpees Class Schedule: 5:15 a.m. TBA, 9 a.m. TBA, 5:30 p.m., 7 p.m. Strength: Back Squat 20 Unbroken adding 5 lbs to last weeks lift “FIGHT GONE BAD” CROSSFIT BENCHMARK WOD
Background: "The origin story of “Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high-power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle. When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts." -MuscleAndFitness.com |
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March 2024
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