BSG Training

JOIN THE GANG

This is the competitive side of CFBB. Specifically designed to help you excel athletically no matter what your goals are and no matter where you are coming from.

If you love good old fashion competition then this for you. Whether you want to begin competing or are season veteran the BSG has you covered.

OUR WHY

The Black Sheep Gang is bridging the gap between high-level, scientifically based training protocols, and good old fashioned hard work.

Our goal is to help ‘recreate’ how fitness, and fitness minded individuals are viewed.

FAQ:

I want to compete but never done one before. Is this for me?

Absolutely. Similar to the CF approach there are many levels to compete. There are many divisions and we can find a competition that fits you and guide you on one.

How much does it cost?

To view pricing and get started with a 7 day free trial click here.

Will this make me better?

Yes, BSG training is the increase of training volume from the class workouts that you’ll need to improve.

Do I do these with the wod?

Yes, BSG training is done in combination with workouts and accessory lifts that go along with the WODs.

WORLD CLASS COACHES

Daily Routine Workouts

8500 SQ
FACILITY

Community & Accountability

OPEN
7X/WEEK

Nutritional & Lifestyle Guidance

PRICING

Programs

Unlimited Training

$150.00/month

SIGN UP

Schedule

MON-FRI 5AM-1PM & 3:30PM – 8:30PM (7:30 on FRI).
AM WODs run on the hour PM WODs run on the half hour.
All WODs last 1 hour.

SAT 8AM – 11AM
Partner WOD, classes run on the hour.

SUN 10AM – 12PM
Open gym

ABOUT CFBB

Crossfit Boynton Beach is one of the oldest Afilliates in the state.

Helping to improve fitness, create health and create advancements athletically since 2010.

ON THE GRAM

1RM weighted pullups
Who did it best?

1RM weighted pullups
Who did it best?
...

Join us this Sunday, September 11th at 8am, 9am and 10am for our Annual 9/11 memorial WOD

820 Step Ups For Time, wear a vest or gear if you have. 

#NeverForget

Join us this Sunday, September 11th at 8am, 9am and 10am for our Annual 9/11 memorial WOD

820 Step Ups For Time, wear a vest or gear if you have.

#NeverForget
...

For Time:
1000m Run
400m Farmer's Carry 53/53
100m Bodyweight Sled Push
400m Farmer's Carry 53/35
1000m Run

@blacksheep_training 
#crossfit #thursday #kettlebell #sledpush #hot #southflorida

For Time:
1000m Run
400m Farmer's Carry 53/53
100m Bodyweight Sled Push
400m Farmer's Carry 53/35
1000m Run

@blacksheep_training
#crossfit #thursday #kettlebell #sledpush #hot #southflorida
...

This is what success looks like. 
Debbie has lost 40+ pounds over the past six months but more importantly, she's taken back her actual LIFE. Here's how she did it:

CrossFit Boynton has changed my life in such a positive way. I couldn’t have done it without everyone. From the moment I Started in April 2022 everyone has made me feel like I’ve been part of this community for years. 

I decided that I needed to change my life and start getting healthy. I’ve never seen an owner be so involved with the members in their gym. 

Alex sets the vibe to the gym. I think that has to do with a lot of the inclusivity that everyone emits here. 

My coach Jenn has been my lifeline! I wasn’t an active person and health conscience for that matter either. She tailored my plan to fit me and my hectic work life. Even when I started joining the classes (very hesitantly might I add) she held my hand every step of the way. I still harass her and she just puts up with me. 

I went from dreading walking into CrossFit to now I can’t wait for my days off so I can go to the gym. I have also been able to take Mick’s powerlifting class on Sundays. He’s such an awesome coach too. The little details/hints he gives to lift better have been awesome. 

From the fittest athlete to the person just starting out it’s been 1000% an awesome experience.

#success #lifechanging #community #weightloss #dedication #support

This is what success looks like.
Debbie has lost 40+ pounds over the past six months but more importantly, she's taken back her actual LIFE. Here's how she did it:

CrossFit Boynton has changed my life in such a positive way. I couldn’t have done it without everyone. From the moment I Started in April 2022 everyone has made me feel like I’ve been part of this community for years.

I decided that I needed to change my life and start getting healthy. I’ve never seen an owner be so involved with the members in their gym.

Alex sets the vibe to the gym. I think that has to do with a lot of the inclusivity that everyone emits here.

My coach Jenn has been my lifeline! I wasn’t an active person and health conscience for that matter either. She tailored my plan to fit me and my hectic work life. Even when I started joining the classes (very hesitantly might I add) she held my hand every step of the way. I still harass her and she just puts up with me.

I went from dreading walking into CrossFit to now I can’t wait for my days off so I can go to the gym. I have also been able to take Mick’s powerlifting class on Sundays. He’s such an awesome coach too. The little details/hints he gives to lift better have been awesome.

From the fittest athlete to the person just starting out it’s been 1000% an awesome experience.

#success #lifechanging #community #weightloss #dedication #support
...

Start 'em young! Jump on this opportunity to be a part of the first iteration of our NEW Youth Strength and Conditioning Program.

STARTS SEPT 6 - Tuesdays and Thursdays @4pm - 6 week Program. 

Led by our own Payton Lunsford, D2 WVSU Linebacker and Running Back. Current Elementary Fitness Education Professional at Citrus Cove Elementary. We can't imagine a better coach for this program!

Message to secure your spot TODAY! 

#youthsports #youthathletes #crossfitkids #strengthandconditioning

Start 'em young! Jump on this opportunity to be a part of the first iteration of our NEW Youth Strength and Conditioning Program.

STARTS SEPT 6 - Tuesdays and Thursdays @4pm - 6 week Program.

Led by our own Payton Lunsford, D2 WVSU Linebacker and Running Back. Current Elementary Fitness Education Professional at Citrus Cove Elementary. We can't imagine a better coach for this program!

Message to secure your spot TODAY!

#youthsports #youthathletes #crossfitkids #strengthandconditioning
...

Humans need more sunlight and less blue light. 

USA Today says that "unplugging allows people to be more mindful and present in their actual lives leaving opportunity for new hobbies and self care"
adding
 "Disconnecting can also improve sleep and productivity since you’d be reducing distraction and exposure to blue light."

Put down your phone. 
Go outside. 
Be alone with your own thoughts. 

#theblacksheepway 
#headfirst
#mentalhealth #disconnect #reallife

Humans need more sunlight and less blue light.

USA Today says that "unplugging allows people to be more mindful and present in their actual lives leaving opportunity for new hobbies and self care"
adding
"Disconnecting can also improve sleep and productivity since you’d be reducing distraction and exposure to blue light."

Put down your phone.
Go outside.
Be alone with your own thoughts.

#theblacksheepway
#headfirst
#mentalhealth #disconnect #reallife
...

Don't let this happen to you @ro_the_tank 

Post Workout Nutrition is a MUST if you want to be able to train harder and more frequently.

Within the first 30min post workout, our bodies are in something called an anabolic window. In this stage our bodies act as sponges and have the highest capacity to absorb nutrients and deliver amino acids. 

Why is this important? In this window you can kick start muscle protein synthesis by having a protein and carb source, this is paramount to adequate recovery. The ideal post workout shake consists of about 20% of your daily protein and carbohydrate intake along with creatine monohydrate. 

Ask a coach if you need help finding the right products to use!

@1stphorm
@blacksheep_training
#crossfit #recovery #adapt #anabolic 
#trainsmart

Don't let this happen to you @ro_the_tank

Post Workout Nutrition is a MUST if you want to be able to train harder and more frequently.

Within the first 30min post workout, our bodies are in something called an anabolic window. In this stage our bodies act as sponges and have the highest capacity to absorb nutrients and deliver amino acids.

Why is this important? In this window you can kick start muscle protein synthesis by having a protein and carb source, this is paramount to adequate recovery. The ideal post workout shake consists of about 20% of your daily protein and carbohydrate intake along with creatine monohydrate.

Ask a coach if you need help finding the right products to use!

@1stphorm
@blacksheep_training
#crossfit #recovery #adapt #anabolic
#trainsmart
...

We have all heard the fact that we need to drink more water because it's good for us. But have you ever wondered why? On top of the fact that water makes up about 55-60% of our bodies, it also plays very important roles in regulating and maintaining health. 

Water:
 ⚖️helps regulate weight
🥦 aids digestion
🌊helps flush bacteria from the bladder
🌡️helps regulate body temperature
🩸assists in normalizing blood pressure. 
🥵 Proper hydration also prevents cramps and heat exhaustion. 

Some tips to increase your water intake: mix BCAAs in your water to make it taste better and drink a cup of water before every meal.

#theblacksheepway 
#headfirst
#hydrate
#drinkmorewater #waterislife 
#easywin

We have all heard the fact that we need to drink more water because it's good for us. But have you ever wondered why? On top of the fact that water makes up about 55-60% of our bodies, it also plays very important roles in regulating and maintaining health.

Water:
⚖️helps regulate weight
🥦 aids digestion
🌊helps flush bacteria from the bladder
🌡️helps regulate body temperature
🩸assists in normalizing blood pressure.
🥵 Proper hydration also prevents cramps and heat exhaustion.

Some tips to increase your water intake: mix BCAAs in your water to make it taste better and drink a cup of water before every meal.

#theblacksheepway
#headfirst
#hydrate
#drinkmorewater #waterislife
#easywin
...

We all know the basic benefits of exercise, weight loss and increased muscle mass. For most of us these are the main motivators aside from competing and wanting to get better. But physical activity helps with so much more than that. 

Among many studies the consensus is that exercise reduces your risk at developing metabolic diseases (stroke, type II diabetes, heart diseases…), improves your mental health and brain function. Some studies also show that the longer someone stays physically active throughout their life correlates with how long that person is expected to live. 

When we exercise our bodies release endorphins which are our brains “feel good” neurotransmitters. These improve your body’s ability to manage stress, allow you to be more productive, while also benefiting your mental health. 

What are some other “out of gym” benefits to exercise?

#THEBLACKSHEEPWAY
#HEADFIRST
#GANG

We all know the basic benefits of exercise, weight loss and increased muscle mass. For most of us these are the main motivators aside from competing and wanting to get better. But physical activity helps with so much more than that.

Among many studies the consensus is that exercise reduces your risk at developing metabolic diseases (stroke, type II diabetes, heart diseases…), improves your mental health and brain function. Some studies also show that the longer someone stays physically active throughout their life correlates with how long that person is expected to live.

When we exercise our bodies release endorphins which are our brains “feel good” neurotransmitters. These improve your body’s ability to manage stress, allow you to be more productive, while also benefiting your mental health.

What are some other “out of gym” benefits to exercise?

#THEBLACKSHEEPWAY
#HEADFIRST
#GANG
...

Do Supplements Make a Difference?
When used correctly, some do! 

Creatine is one of the most widely researched supplements yet also one of the most underused. Creatine’s main benefits are strength and power output. The supplement works to restore the body's adenosine triphosphate stores therefore increasing the amount of energy available for your body without increasing your caloric intake.

How to dose? 
A great starting point is to take 5g every day, even on rest days. In order to see the most benefits the supplement should be taken consistently. The time at which the supplement is take is not as important, so just get it in. 

#crossfit #supplements #1stphorm

Do Supplements Make a Difference?
When used correctly, some do!

Creatine is one of the most widely researched supplements yet also one of the most underused. Creatine’s main benefits are strength and power output. The supplement works to restore the body's adenosine triphosphate stores therefore increasing the amount of energy available for your body without increasing your caloric intake.

How to dose?
A great starting point is to take 5g every day, even on rest days. In order to see the most benefits the supplement should be taken consistently. The time at which the supplement is take is not as important, so just get it in.

#crossfit #supplements #1stphorm
...

NEWS & UPCOMING

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You need to do a Competition. Yes, you. Not so you can win but so

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CrossFit 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

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DBAB New Years Challenge

Choose Your Level: BASIC – Daily, weekly, and special tasks for you to complete to

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4th Annual Black Sheep Games

The 4th Annual Black Sheep Games is set to take place on Saturday, August 21st.

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