CrossFit Wynwood – CrossFit

Join us this Friday, May 11th, for a NEIGHBOR APPRECIATION PARTY.
Our neighbors at Jack’s invite all CFW members for complimentary appetizers, sangria, and a good time.

Location: Jack’s Home Cooking
2426 NE 1st Ave.
Time: 7:30pm-9:30pm


View Public Whiteboard

Front Squat (3×10)

Rest 2:00 between sets

Record heaviest set of 10

Metcon (4 Rounds for reps)

4 Rounds

0:30 seconds ON / OFF

Bike for Calories

Thrusters (95/65)

Box Jump Overs (24/20)
Score each round with total reps of each movement.


A. Bicep Curls 3×10 /arm

B. Banded Good Mornings x 50

C. Side Plank 3×0:45 /side