WARM UP 100 Sit Ups 100 Jumping Jacks 100 Lunges 100 Mountain Climbers SKILL 3 x 500 M Row Rest 2 Minutes between each set. Score your fastest 500 M
Wednesday 30th September 2015: Box Jumps, Dubs & Dips Read More »
WARM UP 50 M High Knees 50 M Butt Kickers 3 Junk Yard Dogs 15 Hollow Holds into 15 Supermen SKILL 20 Minutes: Clean Dead Lifts 5 x 5 Snatch Deadlifts 5 x 3
Tuesday 29th September 2015: Thrusters in yuh Pweffin! Read More »
WARM UP 400 M Run 20 Push Ups 300 M Run 20 Pull Ups 200 M Run 20 Lunges SKILL Every 2 Minutes on the Minute 3 Hang Snatches Increase weight as needed but focus on technique
Monday 28th September 2015: Wall Ball Shots & KB Snatches Read More »
WARM UP 3 Rounds of: 30 Second OHS Hold 10# plate 200 M Run 30 Hollow Rocks SKILL 20 Minutes Practice: 10 False Grip Ring Rows 10 Scapular Pulls 3 Hand Stand Push Ups (Off Box)
Saturday 26th September 2015: CF Team Series Event 4 Read More »
WARM UP Tabata 6 rounds 20-10 Hollow Rock holds Superman holds OHS #10 hold V-ups
Friday 25th September 2015: Gymnasty Friday Read More »
HAPPY REPUBLIC DAY T&T!!! WARM UP 6 x 50 M Sled Pulls WOD: 80-60-40 reps for time of: Hand-release push-ups, with static deadlift hold 270-lb. partner deadlifts Scaled Standard The 45-lb. barbell must be loaded with 90 lb. on one side and 135 lb. on the other side. One partner alone works doing the Hand
Thursday 24th September 2015: CF Team Series Event 3 2015 Read More »
As CrossFit becomes more popular in Trinidad, the Team at Retro-Fit Magazine Stopped by the Box to interview one of our fittest athletes – Jodi Gomez – winner of this year’s Barbados Islandfit Games ‪#‎BIG2015‬ . Check out the interview with her and see what her training secrets are.
Interview with Jodi Gomez Read More »
WARM UP 50 of 1 Hollow Rock +1 Superman GYMNASTIC SKILL 15 Minutes: 10 Rope Climbs 10 Ring Dips
Tuesday 22nd September 2015: Keep Your Box Clean Read More »
WARM UP 3 rounds for time of: 200 M Run 20 Walking Lunges 3 Wall Walks 10 One Legged Squats STRENGTH Every 2 Minutes for 8 Sets: 1 Front Squat 1 1/2 Front Squat 1 Pause Squat (3 Second Hold) Start with 65% & increase load as needed
Monday 21st September 2015: 15 Minute AMRAP Read More »
WARM UP Lift Up Autism 5 MIN AMRAP: RX 4 Power Cleans: 155 lbs. men/105 lbs. women 24 Double Unders 10 Pull-Ups SCALED VERSION: 5 MIN AMRAP: 4 Power Cleans: 95lbs. men/65lbs. women 24 Single Unders 10 Jump Pull Ups
Saturday 19th September 2015: Lift Up Autism + CF Team Series Event 2 Read More »
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