About CrossFit Coconut Grove
CrossFit Coconut Grove is a team of dedicated trainers that have come together to deliver the CrossFit program exactly as it is intended. The stimulus provided are by design, constantly varied, functional movements, performed at a high intensity. Our specialty is not specializing and our goal is constant progress. The atmosphere is welcoming, and is one of support and camaraderie to anyone seeking elite...
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How Do I Start CrossFit Coconut Grove
All new members, regardless of fitness level or athletic background, must attend “CrossFit 101″. CrossFit 101 is a practical training session. Athletes will learn CrossFit’s basic 9 fundamental movements while gaining knowledge of our philosophy and workout regimen. We emphasize client safety, building a community and learning terminology. We explain why CrossFit is known as the...
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World Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row,...
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Nutrition
CrossFit’s Nutrition Our nutrition program is based on our genetic background, what we were designed to eat by nature. By avoiding grains and processed foods we reduce the risk of hyperinsulinemia, weight gain and overall health. “Lean protein is perhaps our most powerful ally in the battle of the bulge.” But this diet gives you much more than a slimmer figure. Unlike other...
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Daily WOD
CrossFit Coconut Grove W.O.D….June 19, 2013
SKILL
Pull-ups
Elite: Butterfly/Butterfly C2B/1-arm Pullups
Advanced: Consecutive Kipping/Chest to Bar
Beginner: C-Swings/Kipping
WOD
“Seven Hills”
AMRAP 15Min
7x Thrusters 115/75
1x Rope Climb (Scale: 7x Pullups/Jumping Pullups)
7x Box Jumps 24/20
1x Rope Climb
7x Ring Dips (Scale: 7x Bottom Out Pushups)
1x Rope Climb
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Read MoreCrossFit Coconut Grove W.O.D….June 18, 2013
STRENGTH
Power Snatches
Elite: Power Snatch 1RM
Advanced: Power Snatch 2RM
Beginner: Power Snatch 5×2
WOD
“Dead Behind the Eyes”
50x Wall Balls
50x Squat Thrusts (push upless Burpee) (RTG: Burpees)
10x 10m Shuttle (down, back = 1)
2 min rest
30x Wall Balls
30x Squat Thrusts
10x 10m Shuttle
2 min rest
10x Wall Balls
10x Squat Thrusts
10x 10m Shuttles
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Read MoreCrossFit Coconut Grove W.O.D….June 17, 2013
“This is the Six”
FITNESS
15 minute amrap
6x Hang Squat Clean 135/95
6x Pullups
6x HSPU
PERFORMANCE
4 Rounds
3 MIN AMRAP
2x Squat Clean 205/135
2x Muscle-Ups (Ring/Bar)
2x Wall Walks
1 MIN REST
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Read MoreCrossFit Coconut Grove W.O.D….June 15, 2013
Free Class at 9Am at all locations
Partner WOD
1000 Meter Run (together)
50m Walking Lunges (together)
50 Partner Hop Burpees
75 Thrusters 75/45
1000 Meter Run (together)
100 HRPush-ups
100 Goblet Squats RX 55/35 RTG 70/55
1000 Meter Run (together)
200 Sit Ups
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Read MoreCrossFit Coconut Grove W.O.D….June 14, 2013
“Boats and (Wall) Balls”
21-15-9-15-21
Wall Balls
Box Jumps
KB Swings 55/35 RTG 70/55
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Read MoreCrossFit Coconut Grove W.O.D….June 13, 2013
Strength: HBBS
Elite: 5-3-3-2-2-1-1
Advanced: 3 X 5
Beginners: 3 X 10 Technique (Heavy as possible)
Superset: 5 to 10 Barbell Jump Squats 45/30 Empty Bar
“Get off the stage!”
Fitness
15 minute AMRAP
10 Push Press 75/45
10 med ball sit-ups
20 Double Unders
Performance
5 Rounds
10 Push Press RX 95/65 RTG 135/95
50 DU’s
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Read MoreCrossFit Coconut Grove W.O.D….June 12, 2013
“Beach Balls and Inflatable Monkeys”
Partner WOD!
5 rounds
6 Power Cleans Between partners
10 Push-ups each (partner holds plank)
RTG: Ring Dips each (partner holds ring L sit)
20 Jumping Lunges at same time (1, 2, 3, etc.)
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