Programs
ON THE GRAM
We will be doing Murph Monday May 30th at 8:00am and 9:00.
Come hit the workout and hang out after. Murph is a special workout CrossFit gyms do every year to honor those who made the ultimate sacrifice for our freedom.
Murph is:
1 mile run
100 pull-ups
200 push ups
300 air squats
1 mile run
RX is completed with a vest.
Prep for @atlanticcoastclassic with us on May 27th and May 28th as we run through the workouts to prep for June 9th-11th!
Saturday 10:00am-2:00pm
Sunday 8:00 am start @ at the beach
What’s different from CrossFit vs other group exercise?
There’s a lot of differences and similarities BUT the biggest difference is coaching and programming.
Here at CFBB we program to not only live a healthy happy life but to compete and become the best version of yourself.
As for each class you will be coached through movements instead of lead through movements. Most group exercise classes are not built on coaching and programming. Here you get both, plus an awesome group pushing hard alongside you.
Interested in trying CrossFit? Shoot us a message!
Happy Mother’s Day to all of our strong Mom’s!
We love you and the example you set for your kids everyday by making health and wellness a priority in your life. Enjoy your day!
Today we are sad to say goodbye to Coach @lifelivinglovely but we are grateful to have had the opportunity to call him a leader in our community and a friend for as long as we could.
Best of luck - Travel safe - Come back to visit!
Hope you all had a solid Sunday - tomorrow we’re back at it with another “On the clock workout!”
We’ve got some thrusters, pull-ups, skill work and accessory work.
The best part of CrossFit is you can squeeze in a lot in a small period of time and then continue on with the rest of your day.
Classes like tomorrow you’ll get a warm up, workout, extra skill work and accessory work all in one hour.
Come ready to work😤
If you’re going to rest during your workout @jeffskulnik, at least you look good in Black Sheep Apparel.
Get yours in our pro shop or (NEW!) shipped to anywhere in the US 💪😎
https://black-sheep-apparel-4388.myshopify.com/
Get signed up! We’re bringing HYROX to our 4th of July Party! Link to sign up is below and in our bio.
Heats will start at 8:00am Sunday July 2nd.
https://www.eventbrite.com/e/629411004257
Get ready for July 2nd because we are bringing HYROX to CrossFit Boynton Beach snd after we’re throwing a 4th of July Party!
HYROX consists of a 1 km run followed by one workout, repeated 8 times. We will be doing our own version that day. You can do it individually, with a partner or relay style with a team of four.
After we will have food, games and more, you don’t wanna miss this. Sign up now via link in our bio. RSVP and bring your friends/family welcome.
Stay tuned for an announcement tomorrow about Hyrox!!
Grip work-
How many strict pull ups can you get in 30 seconds?
Classes this week had some grip work with :30 of strict pull-ups into farmer carries at 100#/70# for three sets.
@avs_561 🎥
Todays programming included a new skill for many: The Crossover Single Under
On a continuous clock:
0:00-10:00
12-9-6-3
For time:
Thrusters (95/65)
Pullups
@ 15:00-25:00
4 round for time
8 HSPU
40 double unders
@ 30:00-40:00
AMRAP x10 @ moderate pace
20 crossovers
10-15 sec deadhang
20-30 SA banded tricep push down
When you walk into class and there’s a heavy barbell
•
•
Who enjoyed the mile run today? And whose excited for a heavy barbell tomorrow?
Either way you got better today👊🏴☠️
Beast Mode for the 6:30pm class😤
Tuesdays we’ve been squatting heavy and running. You’ll notice we have some patterns happening with class which is no accident. They’re called progressions, and it’s a way of preparing you for the next step/phase in your fitness.
Programming is something we take very seriously at CrossFit Boynton Beach. So that you can not only get better faster stronger but also so that you can do things you may never thoughts possible.
@ar_mtf takes a lot of time to prepare class workouts, and programming to preparing the coaches for how to best coach classes.
Interested in joining the Black Sheep Gang? Send us a message, whether you’re brand new to CrossFit or just searching for a gym, with 13 classes a day we have room for you!
August 5th and 6th
The Black Sheep Games are back!
2 day competition.
Turf, pool, track, and more being used. You don’t want to miss this.
Register now to get your spot.
RX, Intermediate and Scaled divisions
what our members say about us
“Amazing gym. This is one CrossFit joint that really knows what they’re doing and can lead you to success and clear away from injury.
This gym is a family! The camaraderie is amazing, classes are always challenging but”
Alexandra M.
“This box is the best! Professionally trained coaches. Perfectly structured WODs.Other members are always encouraging.
I’ve been the member of 6 local Crossfit Boxes and Crossfit Boynton Beach has been the best so far. Two thumbs up!”
William Lopez
“The most welcoming, encouraging coaches around.
Never makes anyone feel left out and such an inspiring group of people to be around!”
Amanda Marie
FEATURED
Jaci Cale is the 8th Fittest 45-49 Year Old on The Planet (a poorly written blog post from an airplane at midnight
As a preface.. I write how I think. I go over it 1x to check
READ MOREWhy Compete?
You need to do a Competition. Yes, you. Not so you can win but so
READ MORECrossFit Boynton Beach. Black Sheep Gang. What’s the Difference? Who Are We?
It’s fun to do some self-analyzing from time to time. We all have principles and
READ MOREDBAB New Years Challenge
Choose Your Level: BASIC – Daily, weekly, and special tasks for you to complete to
READ MORE