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    OPERATING HOURSX

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    FRIDAY5:00 AM - 9:30 PM

    SATURDAY10:00 AM - 1:00 PM

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    ADDRESS2416 West 78th St
    Hialeah, Florida 33016

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Archive

  • Thursday 160317

    By Alfredo Arango | In Uncategorized | on March 17, 2016

    East Bay, West Bay – Black Magic WOD Happy Thursday! Weightlifting Deadlift (Find a heavy 5, then 2X5 at same weight) Metcon Around The World 30:00 (Easy pace) 15 Calorie AirDyne 20 Ab-Mat Sit-Ups 400m Jog 1:00 Plank 15 Calorie Row 100m Waiters Carry 30 Easy Dubs Recovery 400m Walk Mobility See Coach Javi

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  • Wednesday 160316

    By Alfredo Arango | In Uncategorized | on March 16, 2016

    East Bay, West Bay – Black Magic WOD Weightlifting Hang Power Snatch + Hang Snatch (5X2@70%) Metcon Metcon (Time) 3 Rounds FT, 50 DUBS 20 Burpees 50 T2KB 10 Chainsaw Row/Arm Recovery 200m JOG + 200m WALK Accessory Work 2 Rounds NFT, Advanced Beach Stretch 30sec/side Frogs Pose 30sec Hold Half Moon Stretch 30sec/Side

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  • Tuesday 160315

    By Alfredo Arango | In Uncategorized | on March 15, 2016

    East Bay, West Bay – Black Magic WOD Gymnastics Male- A)2 Beat Swings+ 2 C2B- 5X1 B)Strict C2B- 5X5 Female- A)Strict Pull-Up- 4X5 (Toenail Spot) B)Barbell Row- 3X12 Metcon Metcon (No Measure) 20:00 EMOM 1st)Row 150m 2nd)12 GHD Half Sit-Ups 3rd)20 RKBS (32kg/24kg) 4th)12 SDBJ (24/20) Recovery 200m Jog, 200m Walk Accessory Work A1)Forward Raise- […]

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  • Monday 160314

    By Alfredo Arango | In Uncategorized | on March 14, 2016

    East Bay, West Bay – Black Magic WOD Have an awesome week! Happy Monday Weightlifting Back Squat (5X3@80%) Metcon CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#If RX weight is too heavy use 70% of your ME […]

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  • Saturday 160312

    By Alfredo Arango | In Uncategorized | on March 12, 2016

    West Bay, East Bay – Black Magic WOD Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. […]

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  • Friday 160311

    By Alfredo Arango | In Uncategorized | on March 11, 2016

    East Bay, West Bay – Black Magic WOD We’re half way through the CrossFit Open! Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 […]

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  • Thursday 160310

    By Alfredo Arango | In Uncategorized | on March 10, 2016

    East Bay, West Bay – Black Magic WOD Weightlifting Deadlift (10X5@80% of 3RM) Metcon Metcon (No Measure) Around The World 25:00 Easy AMRAP 400m Jog 10 Skater Jumps 15 Cal AirDyne 1:00 Plank 30 Dubs 10m Duck Walk Accessory Work A1)Low Bar Good Moring; 3×10 A2)Weighted Hip-Bridges- 3X12 *Increasing WT. as needed

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  • Wednesday 160309

    By Alfredo Arango | In Uncategorized | on March 9, 2016

    East Bay, West Bay – Black Magic WOD Happy Hump Day! May today bring you happy smiles and peace! Gymnastics Male- A1)Strict Chin-Up- 3X6 A2)Beat Swing+ C2B- 3X2+2 Female- A1)Ring Row- 3X10 A2)Barbell Row- 3X12 Metcon Metcon (Time) Partner WOD: 100 RKBS (24/16) 80 Burpees 60 GHD Half Sit-Ups 40 Pull-ups 800m Partner Run Recovery […]

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  • Tuesday 160308

    By Alfredo Arango | In Uncategorized | on March 8, 2016

    West Bay, East Bay – Black Magic WOD Weightlifting Power Snatch Balance+ Hang Power Snatch (2X2@60%; 3X2@65%) (Remove from Rack and then rerack) Metcon Metcon (Time) 5 Rounds FT, 5 Cleans @65% 20 Wall Balls 3 MU/ C2B/ Pull-Up Recovery 400m Walk Accessory Work 2 Rounds NFT, Advanced Beach Stretch 30sec/side Frogs Pose 30sec Hold […]

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  • Monday 160307

    By Alfredo Arango | In Uncategorized | on March 7, 2016

    East Bay, West Bay – Black Magic WOD May this Monday bring you tons of patience and coffee! #TeamBlackMagic Weightlifting Back Squat (5X5@70%) Metcon CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Shoulder-to-Overhead, 115# / 75# 9 Toes-To-Bar Recovery 400m Walk Accessory Work A1)Low […]

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