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3 in 1 day

By 03/07/2011No Comments


Warm Up

Mobility and Line Drills


Row 1000 Meters for time 5 min rest then

WOD#2 21-15-9 Wall Balls 20/14 Burpees Toe 2 Bar 5 min rest then

WOD#3 100 Meter Prowler push for time (50 M High bar, 50 M Low bar)

Cool Down

Band Stretch

Endurance 3 + hours after CF (optional) Run 5 min on, 2:30 off, 6 min on, 3 min off, 7 min on done.  (all out max effort)


Charles S WOD#1  -3:03 / Andy WOD#2 – 5:58 / Steve B (thats right bitches) WOD#3 – 1:48

Here is an example of a Endurance Athlete that gave CrossFit Training a chance to increase his abilities to perform when running Marathons.  Its common knowledge that MOST runners over train and only hit one Modality – Guess what that is?  Hint Hint (Cardio).   So if you are willing to face the fact that your program pretty much sucks and you want to get better at not only Endurance but Strength, Power, and Speed – set an appointment to come in for a tour of our facility and we will explain or better yet our clients will explain.  Then you can decide if you want to be a part of “The Fort Lauderdale CrossFit and Endurance Team”.

Here is what Diego wrote.  Thanks Diego – you are a true inspiration.  And a side note – Diego just pulled over 400 on the Dead Lift too.  Believe it or not that will in fact help his running.

Steve and Heidi,

Today I ran the 13.1 Miami Beach Half Marathon. I’m attaching a picture after the race. My time went down again. Finished in 1Hr and 43 min. I’m really happy with the results and I look forward to keep lowering the time.

I wanted to thank you and the other coaches for pushing me to work hard. I’t been only three months since I joined CF and It’s been great!!!!