BGI CrossFit Palm Beach, CrossFit Jupiter, CrossFit West Palm Beach, Jupiter Bootcamp, Palm Beach Bootcamp

Happy 18th Birthday!

Sarah celebrated her 18th birthday on July 2. We wanted to congratulate her on officially becoming an adult AND finding her "big girl" muscles!

South WOD

1000M Row
30 Walking Lunges
15 Pull-Ups
750M Row
30 Walking Lunges
15 Pull-Ups
500M Row
30 Walking Lunges
15 Pull-Ups

North WOD-- A

Back Squat/Front Squat 3-3-3-3-3
Front Squat/Back Squat 1 x 15-20
2 Minute Max Pull-Ups

Metcon:

4 x 400M (1 Minute Rest Between)


North WOD-- B

1000M Row
35 Slamball
25 Goblet Squats
15 Pull-Ups
750M Row
35 Slamball
25 Goblet Squats
15 Pull-Ups
500M Row
35 Slamball
25 Goblet Squats
15 Pull-Ups

BGI South's On Ramp Orientation begins in July

All too often we have heard "I need to get in shape before I can start your program", "I don't want to be the one to slow the group down", "I don't think I can do the things I see on your website", etc.

In an effort to alleviate these concerns BGI South is starting an "On Ramp Orientation" beginning in July. This "Orientation" will be 12 sessions long and is specifically for beginners, solo Crossfitters, or individuals unfortunate enough to workout at a gym that does not provide coaching and instruction. You can either sign up for our On Ramp Group class (Hurry, very limited spots available) or sign up for On Ramp Private* (1-on-1 with a trainer). Please click here for more information.

Why is it called "On Ramp"? Think of it as a highway on ramp.... It allows you to safely gain speed prior to merging into the rest of the group.

 

Interested in Semi Private On Ramp for you and your spouse (or friends)? Call for special pricing based on private groups. 561-296-9444

20 Minutes...AMRAP

5 Burpees
10 Overhead Squats
15 Kettle Swings

Terri shows that girls can be strong AND feminine at the same time. Gotta love the big hoop earings and the barbell overhead!

 

"we're here to PUMP you UP!"

David Sr and David Jr get in a little father/son bonding moment!

Main WOD

2-4-6-8-10-8-6-4-2

Deadlifts
Hang Power Cleans
Dips (South will be doing Push-ups)

Run 150M After Evens

North WOD--B

Deadlift 5-5-5

Then:

0:00 Run 200M...Max Hang Power Clean
2:00 Run 200M...Max Dips
4:00 Run 200M...Max Hang Power Cleans
6:00 Run 200M...Max Dips
8:00 Run 400M

"Nancy's Sister"

Main WOD

5 Rounds

15 Thruster
50 Double Under

North WOD--B

Shoulder press 3-3-3-3-3
Push press 1 x 15-20

Metcon

5 Rounds
10 Wall Ball
20 Lunge
30 Double Under

"Unleash Your Monkey"

North WOD

3 Rounds for Time:

500m Row

1 Monkey Bar Pass

30 Push-Ups

1 Monkey Bar Pass

40 Squats

1 Monkey Bar Pass

50 Sit-Ups

1 Monkey Bar Pass

South WOD

3 Rounds for Time:

500m Row

40 Sit-Ups

30 Box Jump

20 Dips

1 Monkey Bar Pass

Caption That Photo....

Workout posted in the comments section below. While you are there checking it out, post something!

John T shows that its gonna take a little more than rain to slow down the 5:15pm group.

South WOD

10,9,8,......,1

Box Jump

Overhead Squat

K-2-E

Run 200M after ODDs

North WOD--A

Front Squat or Back Squat

3-3-3-3-3

Back Squat or Front Squat

1 x 15-20

Metcon:

10,9,8,......,1

Push Press

K-2-E

North WOD--B

10,9,8,......,1

Frog Hop Burpee

Sandbag Front Squat

K-2-E

Run 250M after ODDs

North WOD

"Helen"

3 Rounds for Time:

400M Run

21 Kettle Swings

12 Pull-Ups

South WOD

*3 Rounds for Time:

400M Run

21 Kettle Swings

12 Handstand Push-Ups

*Courtesy of CrossFit.com

Wendy has decided that if you are listening to an ipod while running you do not need to see where you are going.

Olympic Lifting Workshop

BGI South will be hosting U.S. International Coach, Danny Camargo on September 27th for an Olympic Lifting Workshop. If you didn't get a chance to attend his last workshop you wont want to miss this one. Its a great day of moving weights and refining technique. Besides who doesn't want to have the perfect Snatch?

Click Here to early register now before the cost goes up!