Workout of the Day

WOD

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Thank you to everyone who joined us for Murph on Saturday! It was amazing to watch everyone push through and challenge themselves our of your comfort zones! Whether it was your 1st time or 10th time, it was impressive to watch you all. We hope you are enjoying the rest of your long weekend.

Some announcements for this week:

  1. We will be open tomorrow Memorial Day. Please sign up for class on MINDBODY. If you sign up and can no longer make it, please let us know ASAP.
  2. Beginning Tuesday we will be moving the 6AM class to 5:30AM. Please sign up for class on MINDBODY.
  3. We are canceling the 6pm class on Friday going forward. We apologize for any inconvenience.
  4. Virtual classes/events on Zoom: https://us02web.zoom.us/j/751056915
    1. Wednesday: Mobility with Michelle at 7pm
    2. Thursday: Happy Hour at 7pm! Bring your favorite cocktail/mocktail and hang out!
  5. Our next Yoga class with be on Sunday, June 7 at 10am in the gym.
  6. We still have a few Murph...
  7. more
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We will have childcare at 8am and 9:30am for MURPH on Saturday! Please sign up if you'd like to participate on MINDBODY!

Friday's Training:

AMRAP 20:

21 Calorie Row/Bike/Ski

15 Deadlifts (95/65)

9 Push Presses (95/65)

At-home workout:

AMRAP 20:

200 Meter Run

15 Double Dumbbell Deadlifts

9 Double Dumbbell Push Presses

more
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We are doing "Murph" on Saturday during two class times - 8am and 9:30am. You'll need to sign up on MINDBODY for the time you'd like to come! If you have a friend or family member who'd like to attend please have them also sign up!

We are still tracking for the #MayGoals challenge! This week's Challenge WOD will be Murph on Saturday.

If you have not brought all of your equipment back, you need to do that by tomorrow. Thank you!

Thursday's Training:

"Athlete's Foot"

5 Rounds:

1 Minute Box Jumps (24/20)

1 Minute Toes to Bar

1 Minute Kettlebell Swings (53/35)

1 Minute Rest

At-home workout:

5 Rounds:

1 Minute Plate Hops

1 Minute Weighted Sit-ups

1 Minute Russian Dumbbell Swings

1 Minute Rest

more

Wednesday's Training:

"CEO"

5 Rounds:

AMRAP 3:

3 Power Snatch (115/75)

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds

At-home Workout:

5 Rounds:

AMRAP 3:

3 Double Dumbbell Power Snatches

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds

more
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Housekeeping:

Well we did it! We made it through our first day being reopen! Thanks to everyone who showed up and social distanced your way through the workout!

I know there have been some issues with the MINDBODY app and signing up for classes. Please contact me if you are unable to download the app or find the class you'd like to sign up for! If you are signed up for a class but can no longer make it, please give us plenty of notice in case people are on the waitlist for the class.

If you haven't returned your equipment you will need to do that by Wednesday this week unless you've contacted me.

We will be doing "Murph" this Saturday at 9:30am. We need everyone to sign up who intends on coming so we can make sure we can coordinate the workout appropriately. If you won't be into the gym before Saturday and would like to participate, please contact me!

Tuesday's Training:

"Cash Flow"

For Time:

24/21 Calorie Bike/Row

30 AbMat Sit-ups

100' Walking Lunge

21/18 Calorie Bike/Row

30 AbMat...

more
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We are reopening Monday, May 18!

On Friday, May 15 Governor DeSantis announced that gyms may reopen beginning this coming Monday, and we are excited to get back in the gym!

We understand that some of you may not be quite ready to work out at the gym, and therefore we will continue to provide at-home workouts for you for the time being. If you would like to continue working out at home, please return any equipment you may have borrowed besides your dumbbell. We will no longer have Zoom CrossFit classes.

Our class schedule beginning Monday looks like this:

Monday - Friday

6am

9am (with childcare)

12pm

4:30pm

6pm

Saturday

9:30am (in the parking lot unless otherwise specified)

Sunday Yoga

10 am (first and third Sunday of each month)

Here's what you need to know before you come to class:

  1. We will be limiting the classes to 9 people and will be maintaining social distancing as much as possible. Masks are...
more
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Friday's Training:

"J-Dad"

21-15-9:

Dumbbell Power Cleans

50 Double Unders After Each Round

Directly Into...

21-15-9:

Dumbbell Front Squats

50 Double Unders After Each Round

more
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This week we will be hosting a drunk history class by the regulars of QUARANTINI night. Each person has chosen their own country and history topic. Each person will pregame and tell their drunken version of a particular historical event.

EQUIPMENT & INGREDIENTS:

Bourbon/Whiskey

Gin (Plymouth)

Sake (HAKUTSURU SAYURI JUNMAI NIGORI)

Pimms

Campari

Sweet Vermouth

Tequila

Cherry Liqueur - Luxardo/Cherry Heering

Orange Liqueur

*Orange Bitters (Optional)

*Grenadine (Optional)

Carbonated Lemonade/ Lemon Lime Soda

Simple Syrup

Lemon Juice

Tabasco Sauce

Fresh mint

Pineapple

Orange/Lemon Slices

Strawberries

Cucumber Sliced

Shaking Tin

Mixing Glass

Muddler

Jigger

Peeler

Long Spoon

Strainer

Martini/Rocks Glass/Highball

Africa By Michelle: The Cape Town

Ingredients:

2oz Tequila in shot glass (Chilled in freezer)

1/4 Pineapple Slice

1Dash Tabasco on Pineapple

Shoot tequila, chase...

more

Mobility with Michelle is tomorrow night at 6:30pm on Zoom! Make sure to take advantage of all her knowledge!

We're hosting a virtual wine tasting next Thursday at 6:30pm. You can choose 6 full size bottles of wine from PRP International for just $70 which includes a handling fee. The bottles will be delivered to your home. These are clean wines without artificial ingredients or preservatives, making your chances of a hangover that much lower! I'll need to get your order form by this Thursday so please fill it out and email it to me info@primalempowerment.com.

Wednesday's Training:

"Encore"

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

12 Dumbbell Thrusters (50's/35's)

21 Over-and-Back Dumbbell Hops

9 Dumbbell Clean and Jerks (50's/35's)

21 Over-and-Back Dumbbell Hops

6 Devils Press (50's/35's)

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell...

more
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Don't miss Cooking with Jen tomorrow night at 6:30pm on Zoom. This week she is showing us how to make Skillet Roasted Lemon Chicken. Here are the ingredients you will need:

  • 2 teaspoons fresh thyme leaves
  • 1 teaspoon whole fennel seeds
  • Kosher salt and freshly ground black pepper
  • 1/3 cup good olive oil
  • 1 lemon, halved and sliced ¼ inch thick
  • 1 yellow onion, halved and sliced ¼ inch thick
  • 2 large garlic cloves, thinly sliced
  • 1 (4-pound) chicken, backbone removed and butterflied
  • ½ cup dry white wine, such as Pinot Grigio
  • Juice of 1 lemon

Tuesday's Training:

"Heldum"

5 rounds for time:

400m run

21 Russian DB Swings

9 Strict Pull-ups*

*sub 18 Single DB Bent over Rows (9 per side)

more