April 10, 2017

Tuesday 4.11.17

Max Strict Handstand Pushups Single attempt. Building strict gymnastic strength will be a focus point on Tuesday’s. Let’s set a baselines today to work with, giving us […]
April 10, 2017

Monday 7.10.17

1. SQUAT WAVES For the purpose of this cycle, we are looking to start with your estimated 1RM Back Squat. What you feel is currently your max […]
April 8, 2017

CrossFit 1401 Event to Support the Leukemia & Lymphoma Society

CrossFit 1401 West Palm Beach Event to Support the Leukemia & Lymphoma Society Come out and “Sweat for a Cause” on Saturday, April 29 from 10am-2pm!!! […]
April 7, 2017

4.7.17 FRIYAYYY

Friday Strength Take 20 minutes to establish a heavy 3 position Snatch 3-Position Snatches are a great way to develop technique and power. By definition, 3-Position […]
April 4, 2017

4.5.17 Wednesday

Wednesday AMRAP 20 Minutes with a partner Complete Full Round then switch 5 Pull-Ups 10 Box Jump Overs 24/20 10 Front Squats 95/65lbs RX+ CTB ,30/24”, 135/95 […]
April 4, 2017

4.4.17 Tuesday

Tuesday Strength : 15 mins Review points of performance for 3 foundational pressing movements: press, push press, push jerk find a heavy 3 rep strict press […]
April 2, 2017

4.3.17 Monday

Strength: Front squats 5×4 @60-65%  32X1 tempo 3 Seconds down, 2 second pause, explode up, one second at the top Conditioning: AMRAP 13 15 Deadlifts (135/95)(95/65) […]