Announcements

Happy New Year!

Reminder – The Committed Club Challenge!
A year-long attendance challenge.

Attend and sign into 16 or more classes (including Open Gym & Yoga) in a calendar month and you will be recognized as a Committed Club Member. Qualifying individuals will be entered into a drawing for a $50 credit that may be applied towards membership, apparel, supplements, yoga, and etc.

Commit for an entire calendar quarter (ex. Jan, Feb, & March) and be recognized by our community as a Quarterly Committed Club Member where the prize drawing will be TWO 1/2 off monthly membership dues credits.

Commit for the whole year, in addition to being in each of the monthly and quarterly prize drawings, and you will be celebrated for your exceptional dedication to your fitness, well being and bad-assery. As well, be eligible for the Grand Prize drawing at the end of the year–an extra special reward (TBD) as well as a complimentary Committed Club special edition T-shirt.

CrossFit Wynwood – CrossFit

View Public Whiteboard

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
– Perform a 1:00 AMRAP of each movement

– SDHP & PP Options: (75/55)|(45/35)

– Time: 18:00 Total

– Rest 3:00 once finished, then perform finisher.

Metcon (No Measure)

Tabata (6:00)

4 Rounds (2:00)

0:20 – Glute Bridges

0:10 – Top of Bridge Hold

Rest 1:00

6 Rounds (3:00)

0:10 – Bicycle Kicks

0:10 – Hollow Hold / Tuck Hold

0:10 – Rest