So a blog shout out that is long overdue – we want to wish Kelli the best of luck in the pursuit of her MBA over in Ireland! September is our first month without Kelli and we definitely miss her, but we are proud that she is pursuing her dreams and hopeful that she will return to her roots in Petaluma.
Tomorrow, we get to experience Fran served two ways! This is a great way to see what how weight impacts your Fran score. You will do it first Rx and then, second at a lighter weight. Ideally, even though your tired, you should be able to beat your… [ 39 more words. ]
Genesis is doing a trial sale of OHMYBARS!We decided in them because they are hands down (in our opinion) the best tasting paleo food/protein bar out there! Plus, they have amazing customer service and are a company we would like to give our business…
Given that most of us are going to be away on the camping trip, Genesis is going to celebrate 4th of July tomorrow! 4th of July Workout: Wear red, white, or blue or add 50 burpees to your workout before completing the following: 8 Rounds 7 Pop-ups 4 Hand… [ 50 more words. ]
Hope that everyone had a great weekend – getting the week started off right with a hero – anyone notice the pattern in this arc of the programming? You are never too old to set another goal or to dream a new dream. “Holleyman“ 30…
Hope no one else weighted up for this to be posted – can’t believe that I did! See you tomorrow bright and early 6am crew! 5 Rounds of: 15 Overhead Squat 95 / 65 15 Knees to Elbows Row 250 Strength: Knees to Elbows => GHD (be sure that… [ 47 more words. ]
In honor of everyone who has a March birthday, we have come up with a workout that features their “signature” CrossFit exercises. Please join me in wishing them all a very happy birthday by doing this workout: Genesis March Birthday 3 rounds…
Thank you to everyone for another great Barbells for Boobs fundraiser. We are so proud and honored to have such an awesome community! If you were unable to make it out today there is still time to donate to this great cause. We are just a little over $100 dollars shy of our goal of $1000! Help us get there!
Endurance wod was a doozy today! Look, there was even a car-push cash out! Great work by both classes today! #crossfit #crossfitdeco #doozy #wod #ropeclimbs #ttb #squats #kbswings #burpees #cleans #pullups #thatcoversjustabouteveryCFmovement
Here is some pink to start the morning. Can't wait to see more at Barbells for Boobs! (In case you are wondering it's beets, strawberries, pineapple, kale, banana, and flax seeds. And yes, it was delicious!) #barbellsforboobs #eatcleanandconquer #CFU #breakfastsmoothie #ilovebeets #crossfit
CrossFit Undeniable - CrossFit
Barbells for Boobs is a 501(c)3 non-profit organization dedicated to the early detection of breast cancer, with an emphasis on women and men under the age of 40.
Inspired by athletes everywhere, local communities come together, fundraise, and help us detect potentially life threatening breast cancer occurrences.
Please come and share with us here at CFU your desire to help!
Saturday Mornings (No Measure)
Carrabba's/Planet Fitness Run
(touch the door and return)
8 Samson Complex
10 Jumping Lunge
10 Sit up
10 Push Up
3 Rounds for time of:
21 Kettlebell Swings, 53# / 35#
30 Clean and Jerks, 135# / 95#
Perform either WOD individually, or team up with someone and complete both WODs as partners!!
CF305 Team WOD at 11am
Mixed gender or same sex pairs
*20 Complexes (135/95-7Deadlift/5Hang power clean/ 3Shoulder to overhead)
*20 Rope climbs(18')
*at the top of each minute either Males perform 3 muscleups or females perform 1 muscleup
Break up reps as needed.
Best RX times for Thursday WOD:
Malia M 13:04
Aaron P 13:36
Bret B 15:25
Ashley B 16:00
Leo O 16:44
Chris R 17:00
Monica D 17:33
Luis L 18:20
Stacey G 19:30
Rebecca R 21:38
Alan D 22:32
Craig W 22:40
Andy H 23:17
Front Squats (95/65)
400M Run on Evens
ASP 4 Laps F Carry (75/45)
Yogacreature, Yoga On The Go.When your schedule and body are tight, your day is full of discomfort and fatigue, contact Yogacreature.com to schedule your own private in home yoga session to fit your lifestyle.Live Well, Be Well
Back by popular demand!
We are now accepting PRE-ORDERS through next week for both the "CFW" snapbacks and the "CFW" tees and tanks...
#OrderToday #CFW #CrossFitWynwood #CrossFit #Apparel #Gear #TrustTheProcess
Let us know what you think about our posts! What would you like to see more of? What topics are most interesting or helpful? Comment here to share your thoughts. We really care & want to provide the best resource for everything CrossFit! Please share!!
The secret to CrossFit is … consistency [kuh n-sis-tuh n-see] steadfast adherence to the same principles, course, form, etc.: There is consistency in his pattern of behavior. I’ve been doing CrossFit for more than four years and just recently I figured out the secret to it. It’s really nothing excit…
Here are my seven rules on how to keep you in the game and off the injured list – not only for the short term, but for seasons on end. Chow down while following these simple rules and be well on your way to your most healthy you!
Exciting Saturday for #irontemplecrossfit. We have teamed up with @crossfit_homestead to get together for 2 amazing causes! We have something for everyone so don't miss out. Barbells for Boobs, benefiting Mammograms in Action, starts at 10am where will will be doing GRACE, 30 clean and jerks for time! Then at 11 we start the registration for #WODFORKAYLA, a partner Wod for everyone, kids and adults. If you don't feel like working out we will be having a bakesale with Paleo and not so paleo goodies! Plus an awesome raffle!!!! Do not miss it!! Open to everyone!!!! #twoboxesuniteforagoodcause #crossfit #fitfam
S3 Conditioning Monday:
A) 4 Rounds:
200 M Sprint
-Rest 1 Minute Between Rounds-
B) 3 Rounds:
5 Man makers
20 Calorie Row
-Rest 1 Minute Between Rounds-
C) 2 Rounds:
40 Ab Mat Sit ups
400 M Run
-Rest 1 Minute Between Rounds-
It's SWIM time!! The box will be closed tomorrow. Come meet us at Gibson Park at 10:00am for a swim wod. All levels of swimming are encouraged.
Starting October 25th Saturday classes will resume as normal.
9am open gym
10am & 11am crossfit class
10am spin strike
We have a two awesome Birthdays today!!!
Georgia and Paco!!!
We love both these athletes and are super excited to be able to celebrate both tonight!!
They will be at the Kickoff Party for Cupids Undie Run at Big Sky in Buckhead!!
Come celebrate and buy them a shot!
Get Started Now! Get started with one of the best CrossFit training facilities in the Southeast! We have established a training environment that holds true to our mission of bettering lives, one person at a time. Our group classes are specifically programmed to meet you where you are with your curre…
Please come out & support the cause! The JAG group will be WODing this coming Monday, Oct. 20th with the 6:30pm class. See you there! #AlzheimersAssociation #Miami #Crossfit #WODForACause #CrossFitCommunity #FitFam
So many amazing events coming up it is hard to keep track!
Oct 18th- Beach WOD with Battlefrog Obstacles 8-10am
Competitor’s Class at CFMB, 11am-1pm
Oct 25th- B4B at CFML
Nov 8th- SuperFit competition at CFML