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WOD – Crossfit – Tuesday – 10/16/18

EMOM x15 min;
1st; 6 deadlifts + 4 hang power clean + 2 push jerk; heavier than last week’s, allowed to push jerk now
2nd; 3-5 ring muscle ups OR 6-12 kipping pullups
3rd; row 175/150m

For Time;
22 alt DB Snatch; 50/35
44 dubs
16 alt DB snatch
32 dubs
10 alt Db snatch
20 dubs
run 400m

– rest 5 min

22 Kb swing; 70/53
44 dubs
16 kb swing
32 dubs
10 kb swing
20 dubs
run 400m

Alex RuggiereWOD – Crossfit – Tuesday – 10/16/18

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New Bootcamp Class! 8am!


Bootcamp members, you’ve asked for it, and now you shall receive it. Starting on Saturday, June 24th we will add an 8am bootcamp class to the schedule. We look forward to seeing everyone there. Let your friends know that they can join you. Single classes are only $10.

Coach RobNew Bootcamp Class! 8am!

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The 2017 CrossFit Open

The Open is upon us! Register now to join the world in the biggest online CrossFit competition. The 5 week competition starts on February 23rd. Each week, CFBB will be hosting Friday Night Lights. Each Friday night at 6pm, we will host the workout, in a competition style format, in heats. This will give each athlete a chance to perform the workout with a judge. Don’t miss out on this exciting opportunity to be a part of an even larger community. Each workout will also have a ‘scaled’ option. Register here

Coach RobThe 2017 CrossFit Open

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Copper Point Brewing Co., Friday 12/2 at 8pm!

Mark your calendars for our next Social Outing at Copper Point. It’s literally a warm-up run from the gym.

Last time was so much fun that we decided to make this a regular event. Come alone or bring a friend….either way, just come! If you have business cards that you’d like to give out to let your fellow CrossFit Family know what you do, please feel free. We like to keep it in the Family. Or just come to hang out and have fun.

Here is there link: COPPER POINT

Coach RobCopper Point Brewing Co., Friday 12/2 at 8pm!

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BlackSheep Throwdown at CFBB

A reminder that the Blacksheep Throwdown will be taking place on Saturday, December 17th.

Because of this, the gym will NOT have classes that day. All are encouraged however, to come to the gym and support your fellow gym members that are competing. (some of which for the first time). If you’d like to help out, please let Alex know.

Coach RobBlackSheep Throwdown at CFBB

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BEACH WOD!!!!! Saturday, October 1st 8:30am

By popular demand as always, we are having another Beach event. Please join us on Saturday, October 1st at the South end of Delray beach at 8:30am. We will set up shop just to the south of the volleyball courts.

Since its tough for us to transport large coolers with ice and water for everyone, we encourage you to please provide for yourself. A couple waters/gatorade and maybe some fruit or snack should generally do the trick. We just want to make sure you guys stay hydrated.

We will take care of the rest. Be ready for a good time! Although we won’t make you swim during the workout, prepare to be wet at some point. Wear a bathing suit!

Please don’t be late, as parking becomes an issue quickly. We will start promptly. (early is good)

Of course this means that there will not be class in the gym this day. (The gym will be closed)

and services can help people.

Coach RobBEACH WOD!!!!! Saturday, October 1st 8:30am