Monday 7/21/2014

Broward CrossFit – South Florida’s Premier Training Facility

 

We are South Florida’s Premier CrossFit Training Facility.  317th Affiliate out of approx 10,000.   Broward CrossFit is the first Official CrossFit Training Facility in Broward County offering expert Coaching in Strength, Endurance, Power, and all around Fitness.   No matter what level of fitness you are at we have a designed program perfect for your needs.   Call for a free tour please don’t just show up we want to be prepared to give you a great experience.   954 846-8666.

 

Monday 07-21-14  “W – W W G”

High Bar Back Squat

3 reps @ 70%

3 reps @ 80%

3 reps (or more) @90%

 

3 Rounds For time:

25 Wall Balls 20/14

15 Power Snatch 95/65

5 Burpee over Bar

 

Tuesday 07-22-14  “M G W”

5 Min AMRAP

300 Meter Row

30  Box over Jumps 24/20

30 Russian KB Swings 70/53

rest 2 mins

*Repeat 4 Cycles

*If able to complete triplet in 5 mins start at the beginning

 

Wednesday 07-23-14  “W – W G”

Bench Press or Shoulder Press

3 reps @ 70%

3 reps @ 80%

3 reps (or more) @90%

 

For time:

21-15-9

Power Cleans 135/95

Ring Dips or Bar Dips

 

Thursday 07-24-14  “W G M”

Skill Work 15 Mins

Practice Handstand Walks or Holds

 

For time:

Run 400 Meters

21 Thrusters 95/65

21 Pull ups

Run 400 Meters

15 Thrusters

15 Pull Ups

Run 400 Meters

9 Thrusters

9 Pull Ups

 

Friday 07-25-14  “W – M W – M”

Dead Lift

3 reps @ 70%

3 reps @ 80%

3 reps (or more) @90%

 

In 12 mins

Row 2000 Meters and whatever time left

Max out Deadlifts 275/185

Rest 2 Mins

Max Double Unders in 2 mins

 

Or

Optional Prowler Workout

5-4-3-2-1

Deadlift 225/155

Overhead Squat 95/65

Push a loaded Prowler 90/50,  20 yards from barbell to barbell

Call Corey 954 846-8666 and put your name on the list for our Free Trial Training Session

 

Sunday 7/13/2014

Week of Workouts

Monday 07-14-14

 

High Bar Back Squat

5 reps @ 65%

5 reps @ 75%

5 reps (or more) @85%

 

For Time:

Buy in 400 Meter Run

Then

3 Rounds of

10 Overhead Squats 135/95

50 Double Unders

Then

Cash out 400 Meter Run

 

Tuesday 07-15-14

 

As many Rounds as possible in 20 Mins

Toe 2 Bar                                              1-2-3-4-5……….

American KB Swing                             2-4-6-8-10………

3 Burpees after each Odd Round

 

Wednesday 07-16-14

 

Bench Press or Shoulder Press

5 reps @ 65%

5 reps @ 75%

5 reps (or more) @85%

 

For Time:

1000 Meter Row

50 Thrusters 45/35

30 Pull Ups

 

Thursday 07-17-14

 

4 Rounds for time

15 Hang Squat Cleans 135/95

10 Bar Facing Burpees

5 Snatches 135/95

rest 2 Mins after each rounds

 

Friday 07-18-14

 

Dead Lift

5 reps @ 65%

5 reps @ 75%

5 reps (or more) @85%

 

For Time:

21-15-9

Dead Lifts 225/155

Hand Stand Push Ups

Monday 7/7/2014

CrossFit – Broward CrossFit – CrossFit Davie

Week of Training

Monday 07-07-14

“Total”

Back Squat or Front Squat                              1 rep

Strict Shoulder Press or Bench Press            1 rep

Deadlift                                                                  1 rep

*Suggested Prep for a total

Always start with an empty bar to prime the pump.  Then follow the following sequence of percentages to be sure your muscles are firing prior to hitting a Heavy 1 Rep or PR Attempt

40-50% @ 5 reps

60-70% @ 3 reps

80-90% @ 1 rep

105-110% @ 1 rep (PR)

If it feels good go Heavier but try not to fail.  Sometimes its better to walk away knowing you could have gotten more than push it till failure

Tuesday 07-08-14

Skill: (15 minutes)

Rope Climbs or Legless Rope Climbs

 

Capacity:

“Helen”

3 Rounds for time

Run 400 Meters

21 American KB Swings 53M/35W

12 Pull Ups

Wednesday 07-09-14

Strength:

In 10 Mins establish a 3 Rep Max

Cluster = Squat Clean into a Thruster

 

Capacity:

5 Min AMRAP

5 Thrusters 95M/65W

5 Hang Power Cleans 95M/65W

5 Push Press or Jerk

2 Min rest

Then repeat above triplet.  Hit the exact amount of reps competed as fast as possible.   Attempt to beat 5 mins

Thursday 07-10-14

Skill: (15 Minutes)

Triple Unders or Double Unders

 

Capacity:

For time

40-30-20

Wall Balls 20M/14W

Double Unders

Ab Mat Sit Ups

Friday 07-11-14

Strength:

In 10 Mins establish a 1 Rep Max

Hang Power Snatch

 

For time (20 Min Cap)

Row 1000 Meters

25 Burpees

Row 750 Meters

50 Burpees

Row 500 Meters

75 Burpees

Week #12 of #12

Traditional Weightlifting Cycle

Day #1

Snatch – 60%x2, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x1x3

Clean & Jerk – 60%x2+1, 70%x2+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1, 95%x1+1, 85%x1+1×3

Snatch Pull – 95% (of sn) x 2 x 5

Front Squat – 60%x3, 70%x3, 80%x3, 85%x2, 90%x1, 80%x3 85%x2x3

Day #2

Snatch – 60%x2, 70%x2, 80%x1, 85%x1, 90%x1, 85%x1x3

Clean & Jerk – 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, 85%x1+1×3

Back Squat – 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 85%x2x3

Snatch High-Pull – 85% (of sn) x 3 x 4

Day #3

Power Snatch – 60% x 2 x 5

Power Clean & Jerk – 60% x 2(1+1) x 5

Day #4

Snatch – max

Clean & Jerk – max

Front or back squat – max

Saturday 7/5/2014

Saturday Group Training Session

Training Prep

Group Warm Up

Group Training Session

“Affliction Chipper”

For Time:

Row 500 Meters

25 Box Jumps 24″Men / 20″Women

400 Meter Sprint

25 Dead Lifts 185# Men / 135# Women

25 Double Unders or 150 Single Jump Ropes

25 Pull Ups (chest to bar Men / chin over Women)

25 Wall Balls 20# Men / 14# Women

25 Kettlebell Swings 53# Men / 35# Women

25 Burpees

Post Training

Stretch

Wednesday 7/2/2014

CrossFit Kids

CrossFit Kids 530pm Session

Broward CrossFit offers a Kids Training program ages 6 and Up!

530 PM Kids Class 

Strength 

Back Squats

Capacity 

21-15-9

Goblet Squats

Burpee High Jumps

Post Training

Stretch and Mobility

then

GAME TIME -

 

Monday 6/30/2014

Davie CrossFit – Fort Lauderdale CrossFit – CrossFit Broward County

Week of Training

Monday 06-30-14

Front Squat or Back Squat

5 Reps @40%

5 Reps @50%

5 Reps @60%

 

4 Rounds For time

Row 500 Meters

25 Box Jumps 24M/20W – STEP DOWN!!!

Tuesday 07-01-14

8 Rounds

Every 4 Mins Run 400 Meters

Rest whatever time is left on clock

*objective is to stay within 10-15 seconds each round – Go Hard!

Wednesday 07-02-14

Bench Press or Shoulder Press

5 Reps @40%

5 Reps @50%

5 Reps @60%

 

8 Min AMRAP

2 Handstand Push Ups or 10 Push Ups

4 Strict Pull Ups

6 Hang Power Cleans 135M/95W

8 Second L Sit Hold on Pull Up Bar – feet must be higher than hips

rest 2 Mins then repeat in 6 Mins

6 Min AMRAP

2 Handstand Push Ups or 10 Push Ups

4 Strict Pull Ups

6 Hang Power Cleans 135M/95W

8 Second L Sit Hold on Pull Up Bar

Thursday 07-03-14

Dead Lift

5 Reps @40%

5 Reps @50%

5 Reps @60%

 

3 Rounds for time  - 20 Min Cap

1000 Meter Row

30 Kettlebell Swings 70M/53W – ear shows – NOT vertical – NOT Russian

2 Rope Climbs or 10 Pull Ups

Friday 07-04-14

Closed!!!!!!

Independence Day!

Week #11 of #12

Traditional Weightlifting Cycle 

 Day #1

Snatch – heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1, 90%x2x3

Clean & Jerk – heavy single, 90% ofHS x1+1, 95% of HS x1+1, 100% of HS x1+1, 90%x1+1 x3

Clean Pull – 95% (of cln) x 2 x 5

Front Squat – heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1, 90%x2x3

Day #2

Power Snatch – heavy single; 90% of HSx1, 95% of HS x1, 100% of HS x 1

Power Clean + Power Jerk – heavy single; 90% of HSx1+1, 95% of HS x1+1, 100% of HS x 1+1

Snatch Pull – 105% (of sn) x 3 x 5

3 sets; no rest:

5 DB overhead lunge/leg

10 hanging leg raises

Day #3

Push Press – 60% (of jrk) x 3, 65%x3, 70%x3, 75%x3x2

Snatch Balance – 75% (of sn) x 2 x 4

Good Morning – 4×5

5 sets; no rest:

8 DB row/arm

8 alternating DB press/arm

Day #4 

Snatch – 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1

Clean & Jerk – 60%x2+1, 70%x2+1, 80%x2+1, 85%x2+1, 90%x2+1, 95%x1+1

Clean Pull – 100% (of cln) x 2, 105% x 2 x 4

Back Squat – heavy single, (90% of HS x 1, 95% of HS x 1, 100% of HS x 1) x 3

Day #5

Snatch – 60%x2, 70%x2, 80%x2, 85%x2 x 2

Clean & Jerk – 60%x2(1+1), 70%x2(1+1), 80%x2(1+1), 85%x2+1

Snatch Pull – 105% (of sn) x 2 x 3

Front Squat – 60%x2, 70%x2, 80%x2, 85%x2x2

Congrats to all the members that competed this past weekend and repped Broward CrossFit

Saturday 6/28/2014

Saturday Partner Workout / Broward CrossFit Kids / Davie CrossFit / Plantation CrossFit

Training Prep

Group Warm Up and Mobility

9 am Partner Training Session 

5 Cycles of

2 Mins AMRAP

5 Power Cleans 135M/95W

5 Bar Facing Burpees

*rest 2 minute between Cycles

**make it a partner workout and partner goes as other partner rests

10am Kids Training Session – Ages 6 – 12

4 Cycles of

2 Mins AMRAP

10 Kettlebell Swings (chest high)

10 Burpees

*rest 2 minute between Cycles

**make it a partner workout and partner goes as other partner rests

Monday 6/23/2014

Broward CrossFit – South Florida’s Premier CrossFit Training Facility

Broward CrossFit and Sports Performance is Broward County’s first official CrossFit Training Facility with more experience and certifications than any other CrossFit Gym in Broward County and possibly Florida.   You can check our Trainers and Staff page but here is some of the Certs and Seminars for just one of our trainers below.

You can contact us at 954 846-8666 for a free tour of our new 10,000 sq ft facility.  We now offer month to month memberships.   We do not allow try outs for safety purposes.   Any member of our facility must complete a 2 session on ramp course to prepare for our group classes.

We also offer 1 on 1 personal training or small group.

Head Coach / Programmer Steven Bowser

Level 1 CrossFit Coach (3 times)

Coaches Prep Course for Level 2

Basic Barbell Training Certification with Coach Mark Rippetoe Olympic Lifting Certification with Coach Mike Burgener (3 times) CrossFit Football Strength and Conditioning Coach Certification (2 times)

CrossFit Kettlebell Trainer Certification with Coach Jeff Martone (2 times)

CrossFit Running and Endurance Certification (2 times)

POSE Running Technique Coach

USA Olympic Weightlifting Coach with Glenn  Pendlay (3 times) Certified Rowing Coach (2 times)

CrossFit Mobility Certification (2 times)

USA Powerlifting Certification IKFF  Level 1 Certification with Ken Blackburn

Westside Barbell Power Lifting Certification with Lou Simmons Westside Barbell Power Lifting Certification with Mark Bell

Mike Mahler Hormone Optimization and Kettlebell Workshop Level 1 Several Kettlebell and Olympic Lifting Workshops and Seminars

Tom Furman Kettlebell and Mobility Workshop

Level 1 Muscle Driver Olympic Weightlifting Seminar with Glenn Pendlay

Level 2 Muscle Driver Olympic Weightlifting Seminar with Glenn Pendlay

Outlaw Training Camp with Rudy Neilson

Olympic Weightlfting Seminar with Don McCauley – Catapult System Juggernut / Cube Method Powerlifting Seminar w/ Chad Wesley Smith and Brandon Lilly

Tactical Athlete Instructor Course w/ Jeff Martone

Underground Strength & Conditioning Coach Certification with Zach Even Esh

 

Contact us for a free tour @ 954 846-8666

Monday 6/23/2014

Broward CrossFit – CrossFit Davie – CrossFit Fort Lauderdale

Week of Training

Monday 06-23-14

 

Front Squat or Back Squat

5 Reps @75%

3 Reps @85%

1 or more Reps @95%

 

3 Rounds for time

Row 500 Meters

15 Overhead Squats 95M/65W

Row 500 Meters

15 Dead Lifts 225M/155W

 

Tuesday 06-24-14

 

8 Min AMRAP

8 Chest 2 Bar Pull Ups

8 Wall Ball 20M/14W

8 Burpees

rest 2 Mins

8 Min AMRAP

8 Chest 2 Bar Pull Ups

8 Wall Ball 20M/14W

8 Burpees

rest 2 Mins

3 Rounds for time

100 Meter Sprint – 50 Meter mark and back

5 Push Ups

10 Perfectly Vertical KB Swings 70M/53W

*Vertical = ankle, knee, hip, shoulder, top of bell are in one straight vertical line – no forward lean

 

Wednesday 06-25-14

 

Bench Press or Shoulder Press

5 Reps @75%

3 Reps @85%

1 or more Reps @95%

 

For time

21-15-9

Power Cleans 135M/95W

Double Unders x 3

 

Thursday 06-26-14

 

Testing – 800 Meter Run for time

Rest 10 mins then

“Black Jack”

Push Ups 20-19-18-17………..

Sit Ups       1 – 2 – 3 – 4………..

 

Friday 06-27-14

 

Dead Lift

5 Reps @75%

3 Reps @85%

1 or more Reps @95%

 

3 Rounds for time

5 Dead Lifts   275M/185W

10 Box Jumps 30M/24W

Week #10 of #12

Traditional Weightlifting Cycle

Week #10

Day #1

Snatch – heavy single, (90%x1, 95%x1, HS) x 3

Clean & Jerk – heavy single, (90%x1+1, 95%x1+1, HS) x 3

Clean Pull – 105% (of cln) x 2 x 5

Front Squat – heavy single, (90%x1, 95%x1, HS) x 3

On snatch, Cj and FS, work up to a heavy single. Then 3 times, drop down to 90% of that HS for a single, then 95% for a single, then try to repeat that heavy single. 

Day #2

Power Snatch – heavy single, (90%x1, 95%x1, HS) x 3

Power Clean + Power Jerk – heavy single, (90%x1+1, 95%x1+1, HS) x 3

Snatch Balance – 70% (of sn) x 3 x 4

4 sets; 30 sec rest after each set:

5 box jumps

10 1-arm KB swings/arm

Day #3

Jerk – 70%x2, 80%x2, 85%x2x2, 90%x2x2

Good morning – 4×5

15-12-9-5 reps of:

Chin-ups

DB push press

Day #4

Snatch – heavy single; 85%x2x4

Clean & Jerk – heavy single; 85%x2+1×4

Snatch Pull – 105% (of sn) x 2 x 5

Back Squat – heavy single, (90%x1, 95%x1, HS) x 3

Day #5

Power Snatch – 60% (of snatch) x 2, 65%x2, (70%x2, 75%x1, 80%x1)x3

Power Clean & Jerk – 60% (of CJ) x 2+1, 65%x2+1, (70%x2+1, 75%x1+1, 80%x1+1)x3

Front Squat – 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x3

Clean Pull – 90% (of cln) x3, 100%x3x4

Monday 6/16/2014

Broward CrossFit – Davie CrossFit – CrossFit Fort Lauderdale

Week of Training 

Monday 06-16-14

Front Squat or Back Squat

3 Reps @70%

3 Reps @80%

3 or more Reps @90%

 

For time – 20 Min Cap!

3 Rounds of

50 Double Unders or 200 Jump Rope

25 Knee to Elbow

20 Overhead Weighted Lunge Steps (10 each leg – in place) 45M/25W

Tuesday 06-17-14

4 Rounds

In 5 Mins Complete the following

Row 500 Meters

Run 400 Meters

Max out Double Unders

Rest 5 Mins between efforts

*score = Amount of Double Unders

Wednesday 06-18-14

Bench Press or Shoulder Press

3 Reps @70%

3 Reps @80%

3 or more Reps @90%

 

6 Min AMRAP

10 Power Snatch 135M/95W

5 Hand Stand Push Ups or 25 Push Ups

Rest 3 Mins then repeat

6 Min AMRAP

10 Power Snatch 135M/95W

5 Hand Stand Push Ups or 25 Push Ups

 Thursday 06-19-14

Rowing Burpees

30 Mins of

1 Min Max Row for Calories

1 Min Max Burpees over Rower

*switch back and forth for entire 30 Mins – clock does not stop

*score = amount of burpees and calories rowed

Friday 06-20-14

Dead Lift

3 Reps @70%

3 Reps @80%

3 or more Reps @90%

 

“Dragon Slayer”

5 Rounds of

In 3 Mins

20 Meter Prowler High Bar 90M/50W

5 Burpees

20 Meter Prowler Low Bar 90M/50W

Max Reps Dead Lifts 225M/155W

Rest 3 Mins between efforts

*Score = amount of Dead Lifts

Week #9 of #12

Traditional Weightlifting Cycle

Day #1

Snatch – 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80%x1x3

Clean & Jerk (1+1) -60%, 70%, 80%, 85%, 90%, 95%, 80% x 3 sets

Snatch Pull – 95% (of snatch) x 3, 100%x3x2, 105%x3x2

Front Squat – 60%x3, 70%x3, 80%x3, 85%x3x4

Day #2

Power Snatch – 60% (of snatch) x1, 65%x1, 70%x1, 75%x1x3, 70%x2x3

Power Clean + Power Jerk (1+1) – 60% (of CJ), 65%, 70%, 75% x 3 sets, 70% x 2+1 x 3 sets

Clean Pull – 85% (of cln) x 3, 95%x3, 100%x3x3

5 sets; 30 sec rest between sets:

10 push-ups (on DBs)

10 renegade rows/arm

Day #3

Power Jerk – 60% (of split jrk) x3, 65%x3, 70%x3, (75%x2, 70%x3) x 2

Press -  4 x 4 – challenging weight but smooth reps; no grinds

4 sets; no rest:

15 KB swings

10 pull-ups

Day #4

Snatch – 60%x2, 70%x2, 80%x2, (85%x2, 90%x1) x 3

Clean & Jerk – 60%x2+1, 70%x2+1, 80%x2+1, (85%x2+1, 90%x1+1) x 2

Snatch Pull – 105%x3x5

Back Squat – 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x4

Day #5

Power Snatch + Overhead Squat – 2(1+1) – 60%, 65%, 70% x 2 sets, 75% x 2 sets

Power Clean + Power Jerk – 2(1+1) – 60%, 65%, 70% x 2 sets, 75% x 2 sets

Clean Pull – 85% (of cln) x 2, 95%x2, 105%x2x3

Front Squat – 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x2