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Our Blog

Saturday 5.6.17 Bring a Friend Saturday

By cfpalmbeach | In WODs | on May 1, 2017

crossfit-palm-beach-friend

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This Saturday, and the first Saturday of every month, is Bring a Friend Saturday! The 8am and 10am classes will be open for anyone to come and try their first class for free! This is a great opportunity for anyone interested in CrossFit to come and check it out!

Not sure about CrossFit?!? We also have our BeachFit class at 9am in the North building to try out as well!!

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CrossFit WOD:

“Playground”

For Time:

1 Mile Run S(800)

30 KB Swings S(44/35) RX(53/44) RTG(70/53)

30 Goblet Squats

800 M Run S(600)

20 KB Swings

20 Goblet Squats 

400 M Run

10 KB Swings

10 Goblet Squats

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BeachFit WOD:

For time 
In teams of two :
50 Wall balls 
50 Sit ups 
50 Mountain Climbers (2=1)
150 Jump rope singles 
50 Ring Rows
50 Step ups 
50 Burpees 
*Partner A is working the reps, Partner B must complete 100 meter RUN. Repeat this cycle until the 50 reps are complete then move on to next exercise. You can complete in ANY order.

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