CrossFit Vida Brickell 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 physical...
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 “Sport of Fitness”, and the importance...
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, etc., hard and fast. Five or six days...
Check out CivilWarGamesFl.com for dates of throwdowns and leaderboard scoreboard We are hosting a Level 1 Cert in February. Sign up now before it gets filled. We are extremely excited! We are hosting Tony Blauer, founder of Blauer Tactical Systems and the SPEAR System of self-defense right here in...
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 low-carbohydrate diets, it’s good for...
Oly Work
Snatches 5×1
20 GTOH 95/65
20 Burpees
20 DB Thrusters
20 Hand Release Push-Ups
20 Box Jumps (Step Down)
20 Plate Squats
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Yoga at CFG this Saturday at 7:30Am. Open Box is Sunday from 11Am to 1Pm at CrossFit Coconut Grove.
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Skill Work
Muscle Ups
9-6-3
Chest to Bar Pull Ups
Bear Complex RTG 135/95 Rx 115/75
Extra Credit 30 Burpees.
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Core Work
Toes to Bar
Butterfly Sit Ups
10 Step Handstand Walks
50 Box Jumps
50 Jumping Pull-Ups
50 KBS 55/35
50 Walking Lunges
50 Knees to Elbows
50 Stiff-Legged Deadlifts
50 Push Press 45/30
50 Wall Balls 20/14
50 Burpees
50 Double Unders
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*Scheduling Change*All early morning classes are cancelled due to Presidents Day. Classes begin at 10Am at all locations. The 10Am Class is open to anyone who wants to try out CrossFit so bring a friend to check it out. If they sign up, you get a free month. Yay you!!
Front Squats 5×1
then
3 Rounds
400 Meter Run
10 Man on Fire Burpees
20 KB Swings 55/35
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“Why you mad?”5 Rounds
Max Thrusters for power (Weight x reps) Choose weight
250M Run
50 Double Unders
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Yoga Saturday morning at 7:30Am at CrossFit Gables. Open Gym at CrossFit South Miami Sunday from 11Am to 1Pm
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Strength
Clean and Jerk Max Effort
7Min AMRAP
7 Dumbbell Push Press 35/20
7 Box Jumps 30/24
Rest 1 Minute
7Min AMRAP
10 Toes to Bar
10 Air Squats
Yoga Saturday morning at 7:30Am at CrossFit Gables. Open Gym at CrossFit South Miami Sunday from 11Am to 1Pm
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Core Work
3 Rounds
10 Shoulder Taps
20 Sit-Ups
30 Supermans
5Min AMRAP
5 Pull-Ups
10 Push-Ups
15 Squats
Rest 2 Minutes, repeat for 3 Rounds
Yoga Saturday morning at 7:30Am at CrossFit Gables. Open Gym at CrossFit South Miami Sunday from 11Am to 1Pm
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