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“CrossFit Total”

By 02/28/2011No Comments

If you are a current member and you are not getting my emails of current updates and events please send me your name and email address so I can add you to the list.  One very important announcement is we are going to discontinue the 11am class in the next week or so.  And we may be adding some open gym time on Saturday and Sunday to start training for Sectionals and work on weaknesses.  POSE Running workshop coming real soon.


Warm Up

Mobility and 3 or 4 Warm Up sets on each movement prior to work sets

Workout of the Day (WOD)

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Cool Down

Band Stretch and/or Foam Roll

Endurance Workout  3 + hours after CF (optional)
6 x 200 Meter Run TT
rest same amount of time each run takes.


East “CrossFit Ft Lauderdale vs West “CrossFit Affliction” Turf Wars

Mike K / The Playground Back Squats 365, Shoulder Press 215, DL 495

Andrew F / CrossFit Affliction 420 Back Squat, 195 Shoulder Press, DL 465

Rocco / CrossFit Affliction 210 Shoulder Press

Andrea / CrossFit Affliction Back Squat 210, DL 285

Abby / CrossFit Affliction 95 Shoulder Press