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Power Snatch / Push Ups

By 01/07/2010No Comments

Anyone interested in going to the Strike Force MMA Fight at the Bank Atlantic Arena on Saturday Jan 30th at 8pm – there is a sign up sheet at the gym.  Justin can get a great deal on tickets.  Need to sign up asap!

Anyone who wants to sign up for the Endurance Cert Jan 23 & 24 needs to do so now.  There are only a few spots left open.

On Saturday Jan 16th at 1030am our facility will be running a quick Nutrition Workshop.  Coach Nick (CrossFit Nutrition Certified) and myself, will be going over  Paleo , Zone, Blood Type Diet, and a Hybrid version of all of them.  Hand outs will be provided.  Our Diet Challenge begins on Jan 18th.  This Workshop will give you a jump start.  Details will be coming up on the Bod Pod fat test at FAU in Boca.

One last note – as everyone has noticed we have expanded out facility to over 4200 sq ft and the classes are growing since we are right about 90 members.  I placed an order today from Wright Rubber for 5 additional Concept 2 Rowers, another 1500 pounds of rubber bumper weights,  approx 20 more kettlebells, 4 more Oly Bars, Racks, and more…….  We should be putting the cargo net up soon along with additional equipment.  Anyone have any ideas shoot me a comment or email.



Warm Up

Joint Mobility

Light Stretching

(3 Rounds) not for time

Row 250 Meters

10 Lunges each leg

10 Pull Ups

10 Sit Ups

Workout of the Day (WOD)

As many rounds in 20 mins of (AMRAP)

12 Power Snatch 65M/45W
10 Push Ups

Core Work

100 Un-anchored Ab Mat Sit Ups



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