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– Blake – November 8, 2018

By | November 7th, 2018|

Four rounds for time of:
• 100 foot Walking lunge with 45lb plate held overhead
• 30 Box jump, 24 inch box
• 20 Wallball shots, 20 pound ball
• 10 Handstand push-ups ( Elite Strict )

– Saman Gunan – November 4, 2018

By | November 4th, 2018|

30min AMRAP

13 Deadlifts (185lb/125lb)

17 Wall Balls (20lb/14lb)

400m run

The Saman Hero WOD will include a 1 mile run for the buy-in of the 30min amrap — to remember the long distance the boys and their coaches were into the cave. Each round will include 13 deadlifts, representing the 13 people that Saman gave his life to […]

– Gerry’s Ladder – November 3, 2018

By | November 2nd, 2018|

AMRAP (with a Partner) in 25 minutes
20 Deadlifts (275/185 lb)
40 Power Cleans (185/135 lb)
60 Wall Ball Shots (20/14 lb)
80 American Kettlebell Swings (70/53 lb)
100 Double-Unders
If you complete the ascending ladder, repeat in reverse

This memorial workout is dedicated to Gerald Balboa of the Miami Dade Fire Department, who passed away tragically on March 10, 2018, leaving […]

Meet October Member of the Month – Carlos Carmona!

By | October 31st, 2018|

Carlos Carmona is one of the best examples of what hard work and dedication can accomplish and has one of the best reasons why he started CrossFit: to be able to play with his kids as he gets older. He and his wife set a great example for their children on how to maintain a […]

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