Fantastic class with fantastic coaches!! Thanks Molly and Dirk!! Highly recommend this class!! • Repost from @jumpnrope • May 14th - @crossfitiq - FLORIDA . We spent our Saturday afternoon with this awesome community in West Palm Beach Florida. We saw a tremendous amount of change from this crew. Thank you so much for hosting…

Monday 05/16/22 Warm Up - Patriot Run 3mins. Jump Rope Wod - 20min. AMRAP Buy In - 1mile Run In remaining time - AMRAP 5 Burpees 10 DB Thrusters 15 Double Unders

Happy Friday 13th 2022 Wod - For Time 5 Rounds 13 Devil’s Press @ 50/35 22 DB Deadlifts @ “ “ 200m Run

Thursday 05/12/22 Wod - For Time (40min Cap) 1000m Row 100 Double Unders 800m Run 10 Squat Cleans @ 135/95 800m Run 100 Double Unders 1000m Row

Wednesday 05/11/22 Wod - For Time Buy In - 300m Run 10-9-8-7-6-5-4-3-2-1 Deadlifts @ 155/125 5 Pull Ups 5 Push Ups 10 Slam Balls Buy Out - 300m Run

Tuesday 05/10/22 Wod - For Time Running Bear 200m Run 7 Cycles of the Bear Complex @ 135/95 400m Run 5 Cycles of the Bear Complex @ “ “ 200m Run 3 Cycles of the Bear Complex 400m Run 1 Cycle of the Bear Complex 200m Run *5 Burpee Penalty for breaking grip during cycle.…

Happy Mother’s Day to all our mothers who take the time to make fitness a priority for both yourself and ultimately your families ❤️

Monday 05/09/22 Strength - Build to Heavy Back Squats - 5 x 5 Wod - FGB Style, For Max Reps. 3 Rounds R-KBS @ 24/16 BW Air Squats KB Sumo Deadlift High Pull @ “ “ BW Alt. Reverse Lunges 100m Run -1min Rest- *Keep a continuous rep count for each round.