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Power Cleans / Rowing

By 01/12/2010No Comments


Warm Up

Joint Mobility

Light Stretching

25 Burpees

Strength Workout (SWOD)

Power Clean 1 – 1 – 1 – 1 – 1

Daily Workout (DWOD)
Ten 30 second Rows (30 second rest between efforts)

Core Workout (CWOD)

25 Knee to Elbow

25 Back Extensions


Iron Maven does it again

Watch the bar path on these lifts.  Notice dart fish will outline the failed attempts and pin point the failure on the mechanics of the lift.  Maybe now it will make sense when your Coach is screaming for you to keep your form and technique when moving a heavy load.


Our 90 Day Body Fat Loss (BMI) Challenge is getting ready to kick off.  The Challenge is for CrossFit Affliction Members Only!  Please get with Heidi for more details.  It is urgent that we go in groups of 5 or more to get the Bod Pod testing done.  Our point of contact is Sue Graves, Dept of Exercise Science and Health Promotion @ Florida Atlantic University 777 Glades Rd FH-11 Boca Raton, Florida 33431. (561) 297-2790.   The dates and times for testing are as follows: Friday Jan 15th (10am – 4pm), Saturday Jan 16th (10am – 4pm), Monday Jan 18th (10am – 4pm).  You have to make an appointment prior to showing up and get instructions such as clothing, fasting, training, etc…

More info to follow or if you have any questions email us.


Click on the above video to watch the Broward Affiliate Cup!!!!