Crossfit North Ft. Lauderdale

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

ALL Locations will be CLOSED tomorrow Thursday 10.06.16 due to Hurricane Matthew. We keep you updated about our Friday class schedule. Be safe out there everyone!

Congratulations Alex Rodriguez, Deanna Llacuna, Simone. D & Jacob Warren!
You have been voted by the Training Pit coaches as August’s Athlete's of the Month! We are proud to have such dedicated hard-workers at the Training Pit, keep up the work! We look forward to see more of your progress!
# August

Congratulations Dustin & Jennifer Bagdasarian, Ilkania Matos, Mario Bullat, Stephanie Mulvey. You have been voted by the Training Pit coaches as July’s Athlete's of the Month! We are proud to have such dedicated hard-workers at the Training Pit, keep up the work! We look forward to see more of your progress!

Happy !

"White"
Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

WHO'S READY?? http://games.crossfit.com/article/how-watch-2016-reebok-crossfit-games

How to Watch the 2016 Reebok CrossFit Games The 2016 Reebok CrossFit Games will be streamed online to YouTube and WatchESPN, and 10 hours of competition will be broadcast to ESPN networks.

B E N C H M A R K M O N D A Y!
"Karen"
For time:
150 Wallball shots, 20/14 pound ball

Okay , Let's do this!

"DT"
5 rounds for time:
Deadlift (155/105 #) x 12
Hang Power Clean x 9
Push Jerk x 6

Congratulations to Danniela Vilela, Edkeira Curling, Heather Haynes,
James Cajuste , Rohit Garg & Warren Recicar. You have been voted by the Training Pit coaches as Junes Athlete's of the Month! We are proud to have such dedicated hard-workers at the Training Pit, keep up the work! We look forward to see more of your progress!

HAPPY 4th! Enjoy your 4th of July Holiday with family and friends and be safe!
All Locations will be closed today.

let's do this! "AIR FORCE WOD" For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.