305-661-1814 | 6802 SW 81 Street | South Miami, FL 33143
**Memorial Day Schedule** We’ll be open only for a 9 and 10 AM class this coming Monday, May 27th. Be there or be unpatriotic!
WOD
Complete For Time:
“Diane” + more fun
21-15-9
HSPU
Deadlifts (225, 135)
Rest 3 min
9-15-21
Toe 2 Bar
KB Swings (70, 55)
Post two separate scores (Diane and more fun)
Because we love you and care not just for your health and fitness, but also your safety and peace of mind, we have installed cameras outside and inside! For safety of your vehicles and to make sure you do all your reps and put your weights away!!
Also FPL will be installing a light fixture on both sides of our building to provide better lighting and hopefully will deter any potential thieves. Lastly the fenced parking lot next to pinch a penny is also available for us to park at and all hours of the day.
On another note, please bring in donations for Oklahoma Disaster relief!! We’ll be collecting anything you care to donate the hundreds of families that are now without homes. A box for donations can be found at the front desk.
Strength WOD
Hang Power Cleans
3-3-3-2-2
WOD
For Time Complete:
30 Clean and Jerks (155, 105)
20 Front Squats (155, 105)
1,000 Meter Row
Post total time.
“Just to be here is such a huge deal. Even getting here was such an accomplishment that now we’re all even more hungry to get back here.”
So proud of Team Peak. Just the first step, and now with a little taste, they’ll be back for more!
Skill WOD
3 rounds (1 min rest b/w rounds)
MAX Rope Climbs in 60 sec
MAX time in L-Sit Hold in 5 min.
WOD
12 min AMRAP
200 Meter Run
4 Strict Pullups
6 Power Snatches (115, 85)
8 Overhead Squats (115, 85)
Post total rounds ans reps.
What would you do if you had an intruder in your home, in your car, or if you were attacked in public? How do you avoid it, how do you defend yourself, how do you survive? Register for the CF Self Defense course and gain the tools necessary for your survival!
Watch the above skype interview that Coach Guido had with Tony Blauer, a world renownd leader in self defense. Peak is excited to be hosting his CrossFit Self Defense course in our very own gym just a few weeks from now on June 1st. Don’t miss out on this opportunity that could potentially save your life! Ask us at the front desk how you can register today for only $250.
Strength WOD
Thruster ladder OTM (On The Minute) for 10 min
2 reps *take bar from floor and increasing in weight to find a 2RM
WOD
5 rounds for time of
12 Hand Release Pushups
9 Hang Cleans (135, 95)
6/6 Lateral Jumps
Post 2RM and total time
THANK YOU PEAK
From Guido, Noah, and Team Peak we want to say THANK YOU! Whether you were physically present or were there in spirit, your unwavering support was felt. Many of you drove long distances and some stayed plugged to the internet to keep up with our success. You made us feel very special this weekend and we cannot thank you enough. Summarizing the event as a whole; it was a success. Our goals were NOT achieved and naturally there is some disappointment. However, there are many positives to take from this experience and many things that we each learned about ourselves. We are more driven, and motivated than ever and are grateful to have had the opportunity to compete amongst such great athletes in the sport we love. Once again your thoughts, prayers, and cheers have been overwhelming and we are extremely grateful; we definitely felt your love! FYI, Being that we may not be able to walk tomorrow, we may not get to give you that “BIG thank you” hug you deserve for at least another 24 hours!! In the meantime, this WOD is our sign of gratitude!!
“Filthy Fifty”
For time:
50 Box jump, 24 / 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, (35 pounds)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
*male & female weights are the same with exception to the Wall Ball.
