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Michael Osuna
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Reebok CrossFit Games Open W.O.D. 11.4 10 Min AMRAP 60 Bar Facing Burpees 30 OHS M115 W75 10 Muscle Ups Count Round and Reps and Post to Comments. Spartan Race Info 10:30 AM IACF Class if for registered CrossFit Games Open Participants only. If you are an IACF Member and would like to participate in the 10:30 Class you may attend CrossFit Gables or CrossFit Vida Brickell. Competitors please arrive between 9:45 and 10:20 to register. Continue reading
Posted Apr 15, 2011 at Crossfit Gables
"Carcass" 15-12-9-12-15 Thrusters M95 W65 Shoot Throughs Knees to Elbows Post time to comments Announcements: This week we will perform the Reebok CrossFit Games Open WOD 11.4 at IACF on Saturday, April 16th at 10:30am. Continue reading
Posted Apr 14, 2011 at Crossfit Gables
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"Pairs" 100 KBS M55/W35 100 Sit-Ups 100 Deadlifts M135/W95 100 Burgener Jumps Post time to comments Continue reading
Posted Apr 13, 2011 at Crossfit Gables
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How many 51yr Olds do you know that can go 135lbs OHS 5x5? “Head Case” 20 Power Snatch M95/W65 5 Pull-Ups 15 Power Snatches 10 Pull-Ups 10 Power Snatches 15 Pull-Ups 5 Power Snatches 20 Pull-Ups Visit the events page at IACF to vote for best Dodgeball Costumes Announcements: This week we will perform the Reebok CrossFit Games Open WOD 11.4 at IACF on Saturday, April 16th at 10:30am. 90 Day Summer Paleo Challenge Begins May 1st. Details to come. Continue reading
Posted Apr 12, 2011 at Crossfit Gables
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"WOD-5050" Announcements: This week we will perform the Reebok CrossFit Games Open WOD 11.4 at IACF on Saturday, April 16th at 10:30am. 90 Day Summer Paleo Challenge Begins May 1st. Details to come. Continue reading
Posted Apr 11, 2011 at Crossfit Gables
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"Tutu" 6Min AMRAP 10 Box Jumps 10 Deadlifts M135 W95 Rest One Minute 6Min AMRAP 10 Push-Ups 10 Pull- Ups Rest One Minute 6Min AMRAP 10 Wall Balls M20 W10 10 Sit-Ups Count Total Rounds and Reps. Post to comments. _____________________________ Day 99 of the Burpee Challenge Continue reading
Posted Apr 10, 2011 at Crossfit Gables
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Let the games begin!!! Members remember I Am CrossFit and CrossFit Vida Brickell will be closed (No free class and No regular class) for the Dodgeball Tournament at CrossFit Gables. Registration begins at 9AM. Let's throw some balls at each other!!! ________________________________ Burpee Challenge Day 97 (almost there...) Continue reading
Posted Apr 8, 2011 at Crossfit Gables
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"CrossFit Open WOD 11.3" Complete as many Rounds and Reps as possible in 5 minutes of: Squat Clean: 165M/110W Jerk: 165M/110W (Example 1 squat clean and 1 jerk= 1 Round). All members will be doing this WOD regardless of whether or not you are signed up for the CrossFit Games. Members who are participating in the games please plan accordingly and attend your regular class scedule. We will not be running WOD's on Saturday due to the Dodgeball Tournament at CrossFit Gables. Dodgeball registration begins at 9AM. IACF and CF Vida Brickell will be closed on Saturday. _______________________________________________________________________ Day 96... Continue reading
Posted Apr 7, 2011 at Crossfit Gables
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"Thursday Mini-Tabata" 8Rds of Tabata at each station Double Push-up Burpees Sit-Ups KBS M55/W35 Knees to Elbows Day 95 of the Burpee Challenge _______________________________________________________ Attention Members: This Friday we will be performing the Reebok CrossFit Games Open WOD 11.3 for every class at every box. All members competing or not, will be doing this WOD. Competing members please prepare accordingly!!! Saturday, I Am CrossFit and CrossFit Vida Brickell will be closed. CrossFit Gables will be hosting Dodgeball. Registration opens at 9am. All teams must be registered by 9:35am. Continue reading
Posted Apr 6, 2011 at Crossfit Gables
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Hero WOD "Blake" U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. Four Rounds For Time: 100 Foot Walking Lunge with 45/25 plate overhead. 30 Box Jumps 24"/20" 20 Wall Balls 15 Paralette Pushups ________________________________________ Day 94 Of Burpee Challenge ______________________________________ Attention Members:... Continue reading
Posted Apr 5, 2011 at Crossfit Gables
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"Fairy Princess" Push Press Chest to Bar Pullups 21-15-9 M135W95 This type of WOD is what CrossFit is all about so go hard and don't sell yourself short by doing too light of a weight. ________________________________________________________ Burpee Challenge Day 93 (Can you see the light at the end of the tunnel?) Continue reading
Posted Apr 4, 2011 at Crossfit Gables
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"Sick Nasty" 20min AMRAP Buy in - 400m Run then 10 Hang Power Cleans (95/65) 30 Air Squats 45 Double Unders _______________________________________________________ Members, please note Dodgeball Registration has been extended until this Wednesday. You can sign up at the box and pay the registration online. Also, the nutrional sit-downs have been postponed until further notice. Sorry for the inconvenience. ___________________________________ Burpee Challenge-Day 92 Continue reading
Posted Apr 3, 2011 at Crossfit Gables
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Dr. James will be at IACF at 9:45 for all your pre-WOD preparation. Free stretch and kenisio tape application with purchase of $20 Kinesio tape. Meredith our Massage Therapist will also be hand! Come early and get READY! ___________________________________________________________ Free W.O.D. at 9 AM ___________________________________________________________ 10:30 AM IACF Class if for registered CrossFit Games Open Participants only. If you are an IACF Member and would like to participate in the 10:30 Class you may attend CrossFit Gables or CrossFit Vida Brickell. Competitors please arrive between 9:45 and 10:20 to register. __________________________________________________________________________ 10:30 W.O.D. "W.O.D. 11.2 Reebok CrossFit Games Open" 15min... Continue reading
Posted Apr 1, 2011 at Crossfit Gables
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Challenge 1000 meter Row For Time THEN "HQ Friday" 70 Burpees 60 Situps 50 KB Swings 40 Pullups 30 Handstand Pushups For Time Compare Scores to crossfit.com ____________________________________________ Day 89 Burpee Challenge Read Part 2 in the series of Kinesio Taping Continue reading
Posted Mar 31, 2011 at Crossfit Gables
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Attention members and CrossFit Games Competitors. This Saturday, I Am CrossFit will run it's normal 9am Free CrossFit workout. The 10:30 WOD will ONLY be for Registered CrossFit Games competitors. If you are an IACF member and would like to WOD at 10:30 you may go to CrossFit Gables or CrossFit VIDA Brickell. CrossFit Games Competitors please arrive at IACF between 9:45 and 10:20 to register. Competitors, we know you are excited about the season as are we. We cannot allow you to "practice" the weeks WOD before Saturday. If it just so happens that there is a movement such... Continue reading
Posted Mar 30, 2011 at Crossfit Gables
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The Heraean Games (Congrats to Danielle-1st and Karen 3rd Place Finishes) S-Wod Tabata Dips M45 W25 "Enseñame la pistola" 4:00 minutes of: 400 meter run/AMRAP Pistols 2:00 minute REST 4:00 minutes of: 400 meter run/AMRAP Toe to Bar 2:00 minute REST 4:00 minutes of: 400 meter run/AMRAP Renegades M35 W20 Post Total Reps To Comments __________________________ Day 87 of Burpee Challenge Continue reading
Posted Mar 29, 2011 at Crossfit Gables
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"Ganando" 5 Rounds 8 Deadlifts 6 Power Cleans 4 Presses 2 Back Squats M155 W115 Post time to comments ________________ Day 86 Burpee Challenge Continue reading
Posted Mar 28, 2011 at Crossfit Gables
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"OverHead With A Twist" SWOD 10-1-9-1-8-1-7-1-6-1-5-1-4-1-3-1-2-1-1-1 OHS M135 W95 15ft Rope Climb -then- "Don't Teikirisi" 3 Rounds 15 One Arm KB Snatches M55 W35 15 Burpees Post time to comments "Chiropractor and CrossFitter, Dr. James' article on Kinesio taping benefits. He will be treating the Games competitors on Saturdays at 9:30am at IACF. Massage Therapist, Meredith will also be on hand to provide her services" ________________ Day 85 Burpee Challenge Continue reading
Posted Mar 27, 2011 at Crossfit Gables
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"Nasty Sprints" 3 Rounds 50 Squats 400 meter run 10 Hand Power Cleans M135 W95 Post time to comments Continue reading
Posted Mar 25, 2011 at Crossfit Gables
"Would You Rather" 21-15-9 Sumo Deadlift High Pulls M95 W65 Burpees Rest 2 minutes 3 Rounds 10 Pull-ups 15 Push-ups 10 Reverse Pull-ups 15 Push-ups Post time to comments _______________ Day 82 Burpee Challenge Continue reading
Posted Mar 24, 2011 at Crossfit Gables
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SWOD "Hip Power" Tall Cleans 5x3 Cleans (aka Squat Cleans) 5-5-3-3-2 then Metcon WOD Max Double Unders for 2 minutes then a light jog Continue reading
Posted Mar 23, 2011 at Crossfit Gables
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"Dynamic Duo" Partner WOD 100 Deadlifts M155 W115 250 meter Waiter Walk W/DB M35 W20 100 KB Swings M55 W35 250 meter Waiter Walk W/DB M35 W20 100 Box Jumps M24' W20" 250 meter Waiter Walk W/DB M35 W20 Post time to comments ___________________ Day 80 Burpee Challenge Continue reading
Posted Mar 22, 2011 at Crossfit Gables
2011 CrossFit Games Open Update: Due to the technical difficulties that HQ has had with the website this past week, they have extended week ones WOD for another week. What does that mean to you? You have another six days to register and perform / score the first WOD. I'm sure by now you have heard all the fun we have been having competing. Here is your second chance, don't miss out this opportunity. Ask your coach for more details and instructions. Here's the full article. _______________________ 2010 CrossFit Games Recap "Venga Venga" 12 minute AMRAP 5 Front Squats M155... Continue reading
Posted Mar 21, 2011 at Crossfit Gables
"Chippa" 50 Wall Balls M20 W15 40 Pull-ups 30 Hand Release Push-ups 20 Power Cleans M135 W95 10 Burpees 20 Push Press 30 KB Swings M55 W35 40 Box Jumps M24" W20" 50 Double Unders Post time to comments __________________ Day 78 Burpee Challenge Continue reading
Posted Mar 20, 2011 at Crossfit Gables
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Free Open CrossFit workout 9am. Members Only WOD 10:30am. 2011 CrossFit Games WOD #1 10 minute AMRAP 30 Double - Unders 15 Power Snatches M75 W55 Post rds and reps to comments. Continue reading
Posted Mar 18, 2011 at Crossfit Gables