January 9, 2020
Thurs. 1/9/20
10min EMOM –
Odd – 10 Seated DB Press
Even – 10 Bent Over Reverse…

Thurs. 1/9/20 10min EMOM – Odd – 10 Seated DB Press Even – 10 Bent Over Reverse…

Thurs. 1/9/2010min EMOM -Odd - 10 Seated DB PressEven - 10 Bent Over Reverse FlysWod - For TimeTri. Run1000m Row1 Round of Wt’d Cindy @ #20/BWPatriot Run750m Row1 Round of Wt’d Cindy @ “ “iQ Run500m Row1 Round of Wt’d Cindy @ “ “Perimeter Run250m Row1 Round of Wt’d Cindy @ “ “
January 8, 2020
Hey all, as our hearts are breaking for Australia, consider a purchase in suppo…

Hey all, as our hearts are breaking for Australia, consider a purchase in suppo…

Hey all, as our hearts are breaking for Australia, consider a purchase in support. All info below....Repost from @unitedlifters using @RepostRegramApp - Jan 15th. 8am pst.We are still researching on which organization would be the best. If you know any gyms that also need assistance , please let...More
January 8, 2020
Wed. 1/8/20
Happy Birthday Terrell and Tina!
Warm Up –
Tri. Run
3mins Jump Rope…

Wed. 1/8/20 Happy Birthday Terrell and Tina! Warm Up – Tri. Run 3mins Jump Rope…

Wed. 1/8/20Happy Birthday Terrell and Tina!Warm Up -Tri. Run3mins Jump RopeWod - 30min AMRAP250m Row50 Dubs (Sub 75 Singles + 5 Burpees)40 WBS @ 20/1430 R-KBS @ 32/2420 Hand Release Push Ups10 Devil’s Press
January 7, 2020
Tues. 1/7/20
Wod – For Time
15-12-9
Overhead Squats @ 95/73
Cal. Row/Bike
&mdas…

Tues. 1/7/20 Wod – For Time 15-12-9 Overhead Squats @ 95/73 Cal. Row/Bike &mdas…

Tues. 1/7/20Wod - For Time15-12-9Overhead Squats @ 95/73Cal. Row/Bike—-Patriot Run—-12-9-6Power Cleans @ “ “30 Dubs—-Patriot Run—-9-6-3Squat Cleans @ “ “Pull Ups*2 Patriot Runs Total
January 6, 2020
Mon. 1/6/20
Back Squats – Build to Heavy 5
SuperSet w/
Push Ups – 8-12 Reps bet…

Mon. 1/6/20 Back Squats – Build to Heavy 5 SuperSet w/ Push Ups – 8-12 Reps bet…

Mon. 1/6/20Back Squats - Build to Heavy 5SuperSet w/Push Ups - 8-12 Reps between SetsWod - For Time21-15-9Handstand Push UpsBack Squats @ 95/7310 Bar Facing BurpeesBuy Out - Tri. Run*HSPU Sub 27-21-15 DB Press
January 5, 2020
LAST DAY UNTIL REGISTRATION INCREASE!!
.
.
Very short notice!!!! Muddy Dash 5K …

LAST DAY UNTIL REGISTRATION INCREASE!! . . Very short notice!!!! Muddy Dash 5K …

LAST DAY UNTIL REGISTRATION INCREASE!!..Very short notice!!!! Muddy Dash 5K on September 5th 2020!! Only cost now are the fees totaling $17.09 for event insurance, venue fee & charity donation of a minimum $1 . It's local in our backyard at the Palm Beach International Raceway. Get outside, use...More
January 5, 2020
The competition train has begun for 2020! Some of you are already competition r…

The competition train has begun for 2020! Some of you are already competition r…

The competition train has begun for 2020! Some of you are already competition ready!Hop Aboard!ALL REGISTRATION LINKS IN OUR BIO ON INSTAGRAM!!..First Up- The Southeast Fitness Competition-January 25-26 at our downtown neighbors at the CrossFit Squad- Cash Prizes to RX Podium Finishers!..2nd...More
January 5, 2020
Prayers for Australia🙏
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Repost from @tiaclair1 using @RepostRegramAp…

Prayers for Australia🙏 . . Repost from @tiaclair1 using @RepostRegramAp…

Prayers for Australia🙏..Repost from @tiaclair1 using @RepostRegramApp - ~~~WARNING GRAPHIC IMAGES~~~ I’m stumped for words as I read all the tragedy that is happening back home in Australia. There is just TOO MUCH sadness for the people and animals affected.😢There is just TOO MANY people AND...More
January 4, 2020
Muddy Dash – Palm Beach – FREE

Muddy Dash – Palm Beach – FREE

Very short notice!!!! Muddy Dash 5K on September 5th 2020!! Race is free until tomorrow, Sunday, January 5th, then goes up to $40!! Only cost now are the fees totaling $17.09 for event insurance, venue fee & charity donation of a minimum $1 . It's local in our backyard at the Palm Beach...Moreendurancecui.active.com Muddy Dash…
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