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  • I started training with both Mike and Eddie at boot camp over a year ago. It was great. I was weighing 270 lbs at the time. Then Mike starts throwing around this word Crossfit. He said he was going to experiment with a group of boot campers. I was game. Man these workouts were tough. I was scared. Not by the workout but what some of my friends were becoming. They would not shut up about Crossfit. Then the weirdest thing started happening. My friends were getting ripped. I asked them is it the Crossfit? I decided to give it a shot. January 31, 2009 was my first day. This was before the 101 classes were offered. I just went balls out into a WOD that had SDHP. About 7 minutes into the workout my back was on fire. The first week there I didn’t finish a single work out. I stuck it out, because I saw what it did for my friends. Here I am a year later and I have lost about 40 lbs. Not as great as other members but I’m happy with my results. I want to thank all the coaches and members that have made IACF such a wonderful place. I have always been a skeptical person, but I believe in Crossfit and IACF.- Eric G.

Coach's Corner


Friends of IACF


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March 2010

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Recent Posts

W.O.D.

I Am CrossFit Miami W.O.D.... March 10, 2010

Lucas go fuck urself
CrossFit Balboa's
"Go F*ck Yourself" Challenge

We would love to see one of our members rock the shirt...

WOD

"hUmP dAy"

21 - 18 - 15 - 12 - 9 - 6 - 3

Hang Cleans
M95 W65
Box Jumps

Odd = 15 Sit-ups
Even = 15 K2E

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***********************************************************

The IACF and CFG family would like to wish one of our most dedicated, loyal, enthusiast, hard-working, energetic...fine I'll say it....SEXY CrossFitters, Tania Sabatier. a very Happy Birthday. 

Tania

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How to Gain Weight and Build Muscle

Posted at 11:04 PM in W.O.D. | | Comments (9) | TrackBack (0)

I Am CrossFit Miami W.O.D... Feb 25, 2010

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Brian AKA "Smitty", this WOD's for you... lets see you tear it up! 

WOD

"Smitty"

800m Row

5 Rds Of

5 Burpee Power Cleans  M135  W95

10 KB Swings  M55  W35

15 Med Ball Recliners  M20  W15

Post time to comments and compare to www.crossfitgables.net

Posted at 09:59 PM in W.O.D. | | Comments (7) | TrackBack (0)

I Am Crossfit Miami W.O.D.... Feb 24, 2010


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Big Rob is kicking A*%!  

WOD

"Toe Jam"

3 rds of

400M run

30 Toes to Bar

15 OHS M115 W75

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Posted at 09:59 PM in W.O.D. | | Comments (21) | TrackBack (0)

I Am Crossfit Miami W.O.D.... Feb 23, 2010

Sophia 
Happy Belated Bithday to Sophia!

WOD

"Barbara On The Go"

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

5 Rounds for time

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Posted at 12:29 AM in W.O.D. | | Comments (10) | TrackBack (0)

I Am Crossfit Miami W.O.D.... Feb 22, 2010

WOD

"Crossfit Disco"

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Posted at 09:00 PM in W.O.D. | | Comments (14) | TrackBack (0)

I Am Crossfit Miami W.O.D.... Feb 19, 2010

Welcome to Miami...

Karianne 
Kristin and Karianne (affiliate) from New Jersey's Crossfit Morristown & Bernardsville. The weather as you can see doesn't phase these crossfit hotties!!!

WOD

"Good from far, far from good"

10-9-8-7-6-5-4-3-2-1

Wall Balls M20 W15

10-10-10-10-10-10-10-10-10-10

Inverted push-ups

1-2-3-4-5-6-7-8-9-10

DB push press M35 W20

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Posted at 10:09 PM in W.O.D. | | Comments (20) | TrackBack (0)

I Am Crossfit Miami W.O.D.... Feb 15, 2010

  "President"

10- 9- 8-7-6-5-4-3-2-1

Cleans M155 W115

Burpees

200M Run

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compare to www.crossfitgables.net

Posted at 05:46 AM in W.O.D. | | Comments (12) | TrackBack (0)

I Am CrossFit Miami W.O.D... Feb 13, 2010


 


Euro Training! Euro Training! Euro Training!

WOD

"One"

50 - 40 - 30 - 20 - 10

Med Ball Hurdle Hops   M20  W15

Plank K2C

DB Bench Press  M35  W20

*Post time to comments

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Ladies and Gentlemen, on Friday Feb 19, we will only be open in the morning (6:30, 8:30,10:00, and 12:30). Sorry for any inconvenience this may cause.

Sincerely,

 IACF Management

Posted at 10:00 PM in W.O.D. | | Comments (3) | TrackBack (0)

W.O.D... Feb 11, 2010

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We want to wish a Happy Birthday to Ashley! Have a wonderful day! We will see you at the box.

WOD

"Ashley"

40 Wall Balls  M20  W15

25 KB Swings  M55  W35

10 SDHP  M95   W65

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30 WB

20 KB Swings

10 SDHP

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20 WB

15 KB Swings

10 SDHP

----------------

10 WB

10 KB Swings

10 SDHP

* Post time to comments

Posted at 10:00 PM in W.O.D. | | Comments (8) | TrackBack (0)

W.O.D.... Feb 9, 2010

Alex "Baby Osuna's" 4:20 Fran.  Check out the efficiency at the end of the thrusters.  "And I'm done with you!"

WOD

"Plato"

Complete 100ft OH walking lunge M15 W10
 
before every set, then
 
21 - 18 - 15 - 12 - 9 - 6 - 3
 
Inverted push ups
Wipers with plates M45 W25
 
Post time to comments
 
Compare scores to CrossFitGables.net

Posted at 11:52 PM in W.O.D. | | Comments (6) | TrackBack (0)

W.O.D.... Feb 8, 2010

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We would like to wish Nick a Happy Birthday!

KAT_0320 
Happy Birthday Omar!!!  

WOD

"Burgener”

5 rounds of

8 Squat cleans M135 W95

10 K2E

12 Burpees

200M run

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Posted at 10:00 PM in W.O.D. | | Comments (24) | TrackBack (0)

W.O.D... Feb 6, 2010

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Through blood, sweat, and tears; We CrossFitters never leave a brother behind. We want to thank you all for supporting one another when needed the most.

WOD

"Band of Brothers"

OHS  M45    W15

Clapping Pushups

K2E

SDHP  M95    W75

Double Unders

3 RDS/ 5 min each RD/ 1 min each exercise/ 1 min rest inbetween RDS

Post AMRAP to comments

 


 

Posted at 10:00 PM in W.O.D. | | Comments (1) | TrackBack (0)

W.O.D.... Feb 4, 2010

Connie

Happy Birthday Connie! Looking more fabulous everyday.

WOD

JT

Jeff Taylor


In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

21-15-9

Handstand pushups

Ring Dips

Pushups

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Compare time to Sept 29th, 2009

Posted at 10:00 PM in W.O.D. | | Comments (8) | TrackBack (0)

W.O.D... Feb 3, 2010

Ray

Happy Birthday Ray! Tiny, but tough... we wish you the best!

HERO WOD

Mr. Josh CF Hero

Mr. Joshua 

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Five rounds of:

Run 400 meters

30 Butterfly sit-ups

15 Deadlifts, M 245  W175 

Post time to comments

This one's a beast guys.  It will test your soul and question your desire to continue.  When the thought of quitting crosses your mind, think of Mr. Joshua. He gave the ultimate sacrifice to protect our freedom.  Lets pay our respect.

Compare time to May 8, 2009

Posted at 10:07 PM in W.O.D. | | Comments (13) | TrackBack (0)

W.O.D.... Feb 2, 2010

Challenge

Max Rep Pull-ups

WOD

"Randy"

Randy 
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children. 

75 Power Snatches

M75 W45

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Posted at 09:27 PM in W.O.D. | | Comments (17) | TrackBack (0)

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