CrossFit Gables

CrossFit Gables W.O.D….January 28, 2012

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FREE CLASS AT 9AM. COME CHECK US OUT

“QBert”

4 Rounds

250M Run

20 Wall Balls 20/14

30 Double Unders

15 Knees to Elbows

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Yoga @ 7:30AM Saturday Morning at CrossFit Gables. Open Gym from 11Am to 1Pm at CrossFit South Miami.

CrossFit Gables W.O.D….January 27, 2012

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Power Clean

3×2 3×1 3×1

“Push Me”

5 Rounds

6 Power Cleans RTG 185/155 Rx 135/95

10 Push Ups

14 Box Jumps

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Coaches WOD Demo

FRIDAY: Lucas Thor Day. Everyone must wear blue, Luca’s favorite color. These incredibly sexy generous women and their Crossfit boxes all joined together to help raise money for the Lucas Thor Foundation. All of the money we raise goes entirely, 100%, to the Lucas Thor Foundation. Every child should be given the blessings to be able to run, jump, squat, push, pull, press and even do burpees. Because of your help, you are providing these children with those opportunities.

Don’t Forget the CrossFit Calendar Party Friday Night at The Bank Downtown Miami. $30 Dollars at the door. Open Bar from 9Pm to 10:30Pm so get there early.

CrossFit Gables W.O.D….January 25, 2012

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Core WOD

30 Turkish Get Ups

50 Butterfly Sit Ups

“Tree Frog”

20-18-16

Push Press 95/65

Wall Balls 20/14

Pull Ups

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Coached WOD Demo

THURSDAY: Tacky Thursday. Come WOD in your tackiest outfit ever! Pretty much you’re allowed to wear all colors of the rainbow at the same time.

Don’t Forget the CrossFit Calendar Party Friday Night at The Bank Downtown Miami. $30 Dollars at the door. Open Bar from 9Pm to 10:30Pm so get there early.

CrossFit Gables W.O.D….January 25, 2012

Posted by Webby in Daily W.O.D. | 10 comments

Skill Work:

Muscle Ups/Deadhang Pullups

“Bella”

21-15-9

Thrusters 95/65

Burpees.

Read Bella’s Story Here

Coaches WOD Demo

Final Rankings are up. CivilWarGamesFL.com

Registration for Scaled and Masters Division opens Wednesday at 12Pm. The Scaled division is only open to members who have already registered and paid for the Throwdowns. Masters participants who have already paid previously will be refunded have their second payment refunded. Open Registration for every one else opens next week.