August 14, 2019
Wed. 8/14/19 Pull Ups – 5×5 SuperSet w/ Push Ups – 5×8 Chipper Wod…

Wed. 8/14/19 Pull Ups – 5×5 SuperSet w/ Push Ups – 5×8 Chipper Wod…

Wed. 8/14/19 Pull Ups - 5x5 SuperSet w/ Push Ups - 5x8 Chipper Wod - For Time Patriot Run 50 DB Goblet Squats @ 50/35 40 Alt. DB Power Snatches @ “ “ 30 Box Jumps Overs @ 24/20 20 T2B 10 C2B Pull Ups Patriot Run *DB Snatches - Alt. Arms Every 5 Reps.…
August 13, 2019
Tues. 8/13/19 Front Squats – Build to Heavy 1 Rep 5-5-3-3-3-1-1-1-1 Warm up to…

Tues. 8/13/19 Front Squats – Build to Heavy 1 Rep 5-5-3-3-3-1-1-1-1 Warm up to…

Tues. 8/13/19 Front 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 to a heavy 1 Rep from there. Rest as needed, 2-3mins on 1 reps. Wod - 15min AMRAP 5 Burpees 10 Air Squats 15 Sit Ups 20 Dubs
August 12, 2019
Whoa! Look what’s on the menu this week from our favorite food truck! Swipe…

Whoa! Look what’s on the menu this week from our favorite food truck! Swipe…

Whoa! Look what’s on the menu this week from our favorite food truck! 😋 Swipe left for hours and a location near you 😉 . #pondiriverbbq #FoodTruck #JamaicanStyle #JamaicanSyleBBQ
August 12, 2019
Mon. 8/12/19 Wod – For Time Buy In- Patriot Run 15-12-9-6 WBS @ 20/14…

Mon. 8/12/19 Wod – For Time Buy In- Patriot Run 15-12-9-6 WBS @ 20/14…

Mon. 8/12/19 Wod - For Time Buy In- Patriot Run 15-12-9-6 WBS @ 20/14 Deadlifts @ 185/153 Cal. Bike/Row Tri. Run *Choose between either the bike or row, or alternate between both. *Choose a weight to go Unbroken on the Deadlifts, no Singles.
August 9, 2019
Friday 8/9/19 Hero Wod – Gerry 20min. AMRAP 18 WBS @ 20/14 18 KBS…

Friday 8/9/19 Hero Wod – Gerry 20min. AMRAP 18 WBS @ 20/14 18 KBS…

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.…
August 8, 2019
Hey all! As mentioned in an earlier post, this race will be the 2nd…

Hey all! As mentioned in an earlier post, this race will be the 2nd…

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:…
August 8, 2019
Introducing our 3rd team from HEW Wellington coming together in support of their dear…

Introducing our 3rd team from HEW Wellington coming together in support of their dear…

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
August 8, 2019
Thurs. 8/8/19 Tabata x 4 – :20 on/:10 off Sprawls R-KBS (Light/Mod) Air Squats…

Thurs. 8/8/19 Tabata x 4 – :20 on/:10 off Sprawls R-KBS (Light/Mod) Air Squats…

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
August 7, 2019
Introducing another team from our friends at HEW Wellington! They have been working out…

Introducing another team from our friends at HEW Wellington! They have been working out…

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…
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