R.E.D. Friday 8/9/19 Hero Wod - Gerry 20min. AMRAP 18 WBS @ 20/14 18 KBS @ 24/16 7 Power Cleans @ 135/93 12 Burpees This Memorial WOD is dedicated to Lt. Gerald Balboa. "Gerry" was a 14-year veteran of the Miami Dade County Fire Rescue Department, who died of natural causes on March 10, 2018.…

Hey all! As mentioned in an earlier post, this race will be the 2nd 5K for the month of September. No races were found for August, so in keeping up with our once a month 5K, we doubled up in September 😜 All running or walking levels are welcome to join us! Registration link below:…

Introducing our 3rd team from HEW Wellington coming together in support of their dear member that was recently diagnosed with cancer. Jeremy is a repeat athlete that competed in our last Festivus Games competition in April. Welcome back Jeremy ! And a warm welcome to Davidson! . . #cancersucks #festivusgames #supportyourlocalbox #southeastcrossfitcomps

Thurs. 8/8/19 Tabata x 4 - :20 on/:10 off Sprawls R-KBS (Light/Mod) Air Squats Dubs Sit Ups Plank Hold Wod - For Time 15-12-9-6 Box Jump Overs @ 24/20 KBS @ 24/20 Kipping Pull Ups

Introducing another team from our friends at HEW Wellington! They have been working out for a few years, but haven’t competed in a couple of years.This team joins another team with the same team name in support of a member of their gym recently diagnosed with cancer. We at CrossFit iQ know all too well…

Wed. 8/7/19 Wod - For Time 7 Rounds - Unbroken Complex 9 Hang Power Cleans @ 115/93 6 STO @ “ “ 3 Front Rack Front Step Lunges @ “ “ (Per Leg) Red Brick Run Choose a weight to complete each round as an unbroken complex. Rest As Needed Between Rounds 10 Burpee penalty…

Happy Birthday Blair 🎉🎂😄

Tues. 8/6/19 Back Squats - Build to Heavy 1 Rep 5-5-3-3-3-1-1-1-1 *Warm up to light/moderate weight for your first set of 5, and build from there. *Rest as needed, 2-3mins on 1 reps. Wod - 15min AMRAP 30 Dubs 20 WBS @ 20/14 10 T2B

Introducing another team from our friends at HEW!! Welcome ladies! All the best! Enjoy! . . #supportyourlocalbox #festivusgames #southeastcrossfitcomps