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

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25:00

500m Row or 400m Run

5 DBL KB DL (70/53) | (53/35)

50 Double Unders / Single Unders

5 DBL KB DL

40 Walking Lunges

5 DBL KB DL

30 Hanging Knee Raise

5 DBL KB DL

20 HR Push-ups

5 DBL KB DL

10 Strict Pull Ups / Ring Rows
Stimulus: Mindful, Quality Movement

Count the Row/Run as 5 Reps

Score: 1 Round = 180 Reps

Metcon (AMRAP – Reps)

5 Sets x Intervals

0:15 Hollow Scissor Kicks

0:05 Rest

0:15 Frog Pumps

0:05 Rest

Time: 5:00
Score: Total Amount of Scissor Kicks