Renee has attended 52 classes since January 1st. That’s more than any other Freakin CrossFit member. Even with an inconsistent work schedule, she makes no excuses and always finds a way to squeeze in her workout. Renee is a member that takes advantage of everything that Freakin CrossFit has to offer, from […]
JAN 31, 2019 BY ERIN ALEKSAK
My CrossFit box is saving me right now. It sounds like an exaggeration, but it is not. Freakin’ CrossFit in Pembroke Pines is literally keeping me from falling apart.
You see, my husband is an active duty Coast Guard member. This is our 8th duty […]
Sherise is a member you can’t ignore. She is loud, loving, happy, full of personality and life and LOVES making friends with everyone! She has been with us for almost five years and it has been an incredible journey watching her grow to be the amazing young woman and athlete she has become. She recently […]
I’m Paul Behar. I’m 23 years old and a Crossfit-L-1 certified coach. I work at Freakin Fitness as the CrossFit Kids Coach.
Growing up, I was never much into fitness. I played two seasons of soccer in middle school and one season of ice-hockey in high school, but otherwise music was my passion. I pursued music […]
5 Strict Press
10 Hang Clean
( All barbell movements unbroken, if you drop 15 Burpee or restart to the Strict press )
Front Squat 7 x 4
7 rounds for time of:
• 10 burpees
• 20 sit-ups
– after each round perform a set of Front Squat. Try to increase load on each round.
– when performing a ROUND, Sprint through it, then rest about 2mins
– You will have 35min time cap.
40 Wall Balls (20/14 lb)
40 Hang Cleans (115/85 lb)
40 Box Jumps (24/20 in)
40 Kettlebell Swings 53/35
40 Air Squats / each
40 Hang Snatches
40 Double-Unders / each
40 Sit-Ups / each
( 400 meter Run at start and after each 40-rep movement )
“I was on Season 4 of Extreme Weight Loss on ABC. […]
10 cal. ROW
100ft DB Farmers carry walking lunge lunge
10 Deadlift 275/205
10 Bench press 165/115