Friday, April 01, 2011

I Am CrossFit W.O.D....April 2, 2011

CrossFit_Games_Open
Dr. James will be at IACF at 9:45 for all your pre-WOD preparation.  Free stretch and kenisio tape application with purchase of $20 Kinesio tape. 

Meredith our Massage Therapist will also be hand!  Come early and get READY!
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Free W.O.D. at 9 AM

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10:30 AM IACF Class if for registered CrossFit Games Open Participants only. If you are an IACF Member and would like to participate in the 10:30 Class you may attend CrossFit Gables or CrossFit Vida Brickell. Competitors please arrive between 9:45 and 10:20 to register.
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10:30 W.O.D.
"W.O.D. 11.2 Reebok CrossFit Games Open"
15min AMRAP
9 Deadlifts M155 W 100
12 Bottom Out Push Ups
15 Box Jumps
Count Round and Reps
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Day 90 Burpee Challenge

 

Apr 1, 2011 10:00:00 PM

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I Am CrossFit Miami W.O.D.... April 1, 2011 Challenge 1000 meter Row For Time THEN "HQ Friday" 70 Burpees 60 Situps 50 KB Swings 40 Pullups 30 Handstand Pushups For Time Compare Scores to crossfit.com ____________________________________________ Day 89 Burpee Challenge Read Part 2 in the series of Kinesio Taping
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I Am CrossFit W.O.D....April 4, 2011 "Sick Nasty" 20min AMRAP Buy in - 400m Run then 10 Hang Power Cleans (95/65) 30 Air Squats 45 Double Unders _______________________________________________________ Members, please note Dodgeball Registration has been extended until this Wednesday. You can sign up at the box and pay the registration online. Also, the nutrional sit-downs have been postponed until further notice. Sorry for the inconvenience. Burpee Challenge-Day 92

Michael Osuna

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