CrossFit Broward, LLC

Update for Pancake Cookout

Friday 090130

UPDATE 2:  The Pancake WOD is definitely canceled, but we will be meeting at Plantation Central Park near the track at 9am.  Be sure to dress warm....it is going to be chilly. 

UPDATE 1: It looks as though we will have to cancel the Pancake cookout.  All the Pavilions are rented at Heritage Park.  I am going to look at the pavilion at Central Park.  We will still have a wod this evening, and will update the group as to what we are doing tomorrow.  Otherwise, just watch the site for updates.

See you guys tonight and bring your running shoes!

Paleo Pancake Cookout

We will have our second pancake cookout after Saturdy's WOD.  The WOD will start at 9am at Heriage Park(Plantation off of Peters Rd and Fig Tree Ln.) and the breakfast will follow shortly after.  All members are welcome as well as their guests.  Please post to comments or email me to let us know whether you will be able to attend and the numbeof guests you will bring.

Friday's WOD will be held at Plantation Central Park and will start at 6pm.  We will meet at the first entrance off of Cleary and Central Park Blvd.

Benchmark WOD

Wednesday 090128  -  FRAN

• 21-15-9 reps
  • Thrusters
  • Pull-ups

Tremendous effort by all.  The Bare family took on "Fran", but it is yet to be determined who won! Nick B. finished the WOD in 6:37 Rx'd....not too shabby.  I am very happy with the group's performance tonight.  Not one participant left anything in the tank.  The scores will be posted to the comments. 

We will be meeting this Friday at Plantation Central Park for possibly another Benchmark WOD.  Start times may vary again, therefore, watch the site for updates.

A Little Lunge and Burpee WOD

Monday 090126

The group is starting to grow!  Awesome Possum even showed up again but Dwight, Danielle, and Matt are still being slackers.  They may lose their spots if I cap the group at 20!

Tonight the group pushed through a WOD that was a little more difficult than expected.  Programming is an art and sometimes comes out a mess...although, it was not too bad.  They performed the following WOD:

• 4 Rounds For Time
  • 50m Overhead Lunges (M-45lb / W-25lb)
  • 25 Burpees

Truly a great effort by all.  Everyone kept active shoulders and their lunges we strong.  The Burpee's, well, we all love Burpees.

We will be back at Plantation Central Park on Wednesday.  Start time is 6pm and we will meet at the first entrance off of Cleary and Central Park Blvd.  Bring running shoes just in case!

• FGB Scores are posted under comments from Saturday....sorry for the delay!

Fight Gone Bad

Saturday 090124

I would like to thank all that showed up this morning for the a.m. Fight Gone Bad (FGB - video)...especially the ones that made the trip from Miami....Thank you.

Today the group did the following:

• 3 Rounds - 1 round consists of 1 minute intervals per movement with 1 minute of rest after the 5 movements are completed.  The goal is to perform the highest number of reps one can accomplish using correct technique.
  • Wall Ball (M-20lb / W-16lb)
  • Sumo Deadlift High-Pull (M-75lb / W-55lb)
  • Box Jump, 20" Box
  • Push Press (M-75lb / W-55lb)
  • Row (calories)

Scores will be posted later this afternoon.  Please post comments about the workout!  Have a great weekend and I will see everyone on Monday!

In the Dark!

Friday 090123

As it turned out the lights were not on at the park tonight, therefore, we trained in the dark.  The group performed the following wod:

• 20 Minute AMRAP (As Many Rounds As Possible)
  •  20 Walking Lunges (10 each leg)
  • 10 KB Swings (M-53lb / W-35lb)
  • 15 KB Front Squats
  • 20 Double Unders or 100 single jumps with the jump rope

I was amazed that Awesome Possum made it out twice this week.  Unfortunately The Man, The Myth, The Legend....Dwight aka Big D did not make it out once this week.  Slacker!  Should I pick on Matt a little as well?

****Tomorrows WOD will be held at Heritage Park in Plantation, which is located between 441 and University off of Peters Road and Fig Tree Ln.  Please be sure to bring $1.50 for the park entrance fee.  Also, ask the attendent which Pavilion the workout people are located.  We will not know which pavillion is open until we get there.****

The WOD will be Fight Gone Bad (FGB) so bring your best....it is a brutal workout!

The Merc or Hey Joe!

Thursday 090122

Sorry for the late post from yesterday's WOD.

We had a few new faces in the group yesterday and all did well.  Bob and Brian crushed the WOD.  Hopefully the group continues to grow. 

It is nice to see people are starting to understand the value of true functional fitness.  Performing movements that are essential to life, that require motor recruitment patterns found in everyday life (not isolation movements or machines), that are safe and natural involving compound (multiple joint) movements.

Last night the group performed a WOD (similarto Kelly) that was given to me by one of our own.  Although he did not give it a name, I will put up for a vote....The Merc or Hey Joe?  The WOD was as follows:

• 5 Rounds for Time
  • 400m Run  (forwards, sideways to the left, sideways to the right, backwards, forwards)
  • 30 Box Jumps
  • 30 Burpees

We will  meet again tomorrow night at 6pm.  The location will be Plantation Central Park at the first entrance off of Cleary and Central Park Blvd).  Please be on time since it may be a Fight!

Thrusters for the fun of it!

Monday 090119

Last night the group took on a Thruster Challange followed by a short run:

• 5 Rounds for Max Reps, rest as needed between rounds (no more than 2 to 3min)
  •  Rx, Men 95lb / Women 65lb

• 800m  Run for time

We had the return of "Awesome  Possum" as well as four first timers: Joe, Christian, Dennis, and Andy.  All did well, but I think Possum had second thoughts when she found out we were running.  Unfortunately Dulcita, Dwight, and Matt could not make it,...note, Dulcita was the only one with a legit excuse.

We will be meeting again this Wednesday at 6pm.

January 17 thru 18, 2008

Friday thru Sunday

   

Friday night the group met Kelly for the first time:

5 Rounds for Time

• 400m Run
• 30 Wall Ball (M-20lb / W-14lb)
• 30 Box Jumps

The group kicked ass.  Surprisingly, most of the group showed up.  Steve gave up his secret of pounding vodka after the wod.  We were all wondering how he recovered so quickly.  I believe most of the  group  hated Kelly at first, but soon fell in love after the wod was over.

 

We just returned from another CrossFit Level 1 cert...4th one! I have to say it gets better every time.  The group that taught the cert was the same one from the last BGI-South Cert,and as expected...did a fantastic job.  Wendy and I had the pleasure of going through the cert with Rob, JT, and Lauren from CrossFit Delray Beach.  We met some new contacts and discussed some  new ideas...lets see where this goes! 

***We will be meeting this Monday at Plantation Central Park for a wod starting at 6:00pm.  It will be a weightlifting day so be prepared***.

January 14, 2008

Wednesday 090114

   

The  group pushed  through  a tough WOD this evening.   Although there were a few giving not so nice looks, they still enjoyed the WOD once it was finished.  They did the following:

10 intervals of 30 seconds work/15 seconds rest

• Thrusters (M-65lb / W-45lb)
• SDHP(M-65lb /W-45lb)

We will meet at Plantation Central Park on Friday, starting at 6pm.  See you there!