Thursday the 14th of May, 2009


“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

Notes, tools, articles and ephemera:

Tuesday the 12th of May, 2009


We will be meeting at the parking lot located at 73rd and Collins in Miami Beach at 6:00pm. Please call Dan at 561-809-2858 with any questions.

What to bring:
Clothes you don’t mind getting wet or a bathing suit
Towel
Sunscreen
Water to drink

Notes, tools, articles and ephemera:


Monday the 11th of May, 2009

Shoulder Press 1-1-1-1-1-1-1 reps

Post loads to comments.

Or

Out of Town/Home Workout

Hand Stand Push-Ups (HSPUs)

5-5-5-5-5

If you can’t do HSPUs, scale it down to a pike or assisted HSPU. Check out this video from the CrossFit main site that shows Nicole Carroll doing a few variations including scale downs.

Skill of the week: Double Unders*

*We have ordered Ultra Speed Jump Ropes. If you want one, reserve one. They will be in mid-week.

Notes, tools, articles and ephemera: