04 September 2015

Friday
WOD
“Milky Way”
Complete 4 rounds for time of the following:
500 Meter row
10 Overhead squats (M: 155 lbs, W: 105 lbs)

Posted on CFNE 28 August 2015

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Free Community Workout
TOMORROW, September 5
at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100)
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LABOR DAY
Limited CrossFit Hours on Monday, September 7th
7:30 AM
8:30 AM
12:00 PM
All other times have been cancelled.  CrossFit Lite, Fundamentals, Pre-School, Kids and Kickboxing is cancelled on Labor Day.

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03 September 2015

Thursday
WOD
“3 Musketeers”
Complete 3 rounds of the folllowing for time:
800 Meter run
80 Squats
8 Muscle-ups

Posted on CFNE on 27 August 2015

Strength

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Free Community Workout
Saturday, September 5
at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100)

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02 September 2015

Wednesday
WOD
Complete 3 rounds for time of:
21 Handstand push-ups
14 Deadlifts (M: 205 lbs, W: 145 lbs)
7 Front squats (M: 205 lbs, W: 145 lbs)

Posted on  CF Linchpin 20 August 2015

CF LITE
“Jerry”
Complete the following for time:
1 Mile run
2,000 Meter row
1 Mile run

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LABOR DAY
Limited CrossFit Hours on Monday, September 7th
7:30 AM
8:30 AM
12:00 PM
All other times have been cancelled.  CrossFit Lite, Fundamentals, Pre-School, Kids and Kickboxing is cancelled on Labor Day.

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31 August 2015

Monday
WOD

“Elizabeth”
Complete 21-15-9 for time of:
Squat cleans (M: 135 lbs, W: 95 lbs)
Ring dips

CF LITE
Complete 5 rounds of:
Minute 1 – 7 Strict dumbbell presses (your choice of weight)
Minute 2 – 25 Sit-ups
Minute 3 – 14 Hand-release push-ups
Minute 4 – 25 Banded good mornings

Posted on CFNE 30 August 2015

Back to School SpecialREMINDER
The new Kids Session has started and will run through December 11th.  Sign your kids ages 3 to 12 up now.  If they have never tried CrossFit before, they can try their first week for FREE in September!

LABOR DAY
Limited CrossFit Hours on Monday, September 7th
7:30 AM
8:30 AM
12:00 PM
All other times have been cancelled.  CrossFit Lite, Fundamentals, Pre-School, Kids and Kickboxing is cancelled on Labor Day.

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28 August 2015

Friday
WOD
“Dune Buggy”
Complete 5 rounds for time of:
5 Unbroken strict presses
15 Calorie row
25 Sit-ups

Rest 1:00 between rounds.
Athletes choose strict press load.

Posted on CFNE 21 August 2015

Screen Shot 2015-08-27 at 7.10.56 AM
If you would like to reserve your spot for this event on Monday August 31st,
please contact Stefanie Moton at (786) 664-7368.

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27 August 2015

Thursday
WOD
Complete the following:
2 Minutes max reps power snatch (M: 135 lbs, W: 95 lbs)
2 Minutes rest
2 Minutes max reps clean & jerk (M: 135 lbs, W: 95 lbs)
2 Minutes rest
2 Minutes max reps front squat (M: 135 lbs, W: 95 lbs)
2 Minutes rest
1 Mile run

Posted on CF Linchpin 28 April 2015

Strength
3 x Max effort strict pull up
2 Minute rest

Work up to a heavy 3 rep bench press

3 Supersets of:
10 Dips
Push up 21’s
7 Top half
7 Bottom half
7 Full push ups

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26 August 2015

Wednesday
WOD
Complete as many rounds as possible in 15 minutes of:
50 Double unders
21 Box jumps (M: 24″, W: 20″)
15 Chest-to-bar pull-ups

Posted on CFNE Comp Train on 19 August 2015

NO LITE CLASS

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