Wednesday, August 31st 2016

The Bar Muscle-up.

Starting with the kip (hollow-superman); once you master the kip, we will engage our shoulder and lats by pressing down on the bar; once the shoulder are inline with the bar, we will explode with our hips, making the distance between the bar and body less; once in that position, we will transition, getting our elbows stacked on top of wrists, making the transition smoother.  The transition will be like a fast sit-up with fast arm rotation to get you into that dip position.

1. Kip and press down on bar to get shoulder in line with bar.
2. Getting your hips close to the bar.
3. Transitioning rotating arms and wrists.
4. Pushing up from a dip position.


Gymnastics Skills

10 Minutes Practice:
The Kipping Swing


Three Rounds for Time:
50 Air Squats
20 Pull-Ups
20 Push-Ups
10 Hang Power Snatches (75/55)
*18m time cap



Gymnastics Skills

10 Minutes Practice:
Bar Muscle Ups


Three Rounds for Time:
50 Air Squats
7 Bar Muscle-Ups
10 Hang Power Snatches (135/95)
*18m time cap

Open Gym


Take 20 Minutes to establish a 1RM Jerk (split or push)


Gymnastics Skills and Drills on Saturday, February 13th

Howdy, folks!

Are you ready to learn how to start tackling some of those gymnastics movements that you’ve always wanted learn? Feeling stuck and not seeing forward progress? Getting pumped up about the 2016 CrossFit Open but a little worried about the skills that are going to be tested?

Fear NOT! We are here to help!

THIS SATURDAY, February 13th from 11am-1pm, join us for 2 hours of gymnastics skills and drills! We’ll take you through easy-to-follow progressions of the following movements to help you start progressing:

Pull-Ups (kipping and butterfly)

Chest-to Bar-Pull-Ups

Knees to Elbows

Toes to Bar

Muscle Ups (bar and rings)

Handstand Push-Ups (kipping and strict)

We’ll go through each movement via awesome progressions, get you lots of practice reps, and tons of one-on-one coaching. It’s only $20 for the 2 hours, and you must sign up before Saturday! 

Email to get on the roster.

See you there!




The SOFLA Intramural Open 2018

The CrossFit Open is a worldwide CrossFit competition. We bring that competition to our own backyard, completing all five workouts right here at SOFLA. It’s truly one of the most fun events of the year, and as our gym has grown, so has our participation. 2018 is going to be the biggest SOFLA Open yet!

Our goal at SOFLA is to “Use Fitness to Improve Lives,” and nothing fuels improvement quite like a little competition. You’re competing against yourself (you know…that little voice inside you telling you that you can’t do one more rep), the clock, and your opposing team. This FUELS your performance like no other. The magic we’ve seen happen during the Open is inspiring. Sometimes you just don’t know what you’re capable of until you are put in the best possible environment to succeed!

So we mentioned your “opposing team…”

Through the Open, we’re going to have three intramural teams competing, and you’re going to be on one of them!

The three Intramural teams don’t have names yet, but their Captains are Sri Mullapudi, Mike Burzesi Jr., and Brianna Vullis! Can you think of a more star-studded clan of team captains?!



To participate you must register for the CrossFit Open. Registration for the Open can be done here. Just choose CrossFit SOFLA as your Affiliate. We want you to sign up this year. This is TOO GOOD to say no to. Oh and guess what? IT’S TOTALLY FREE to participate! The only thing you have to pay for is your registration to CrossFit Headquarters. The SOFLA Intramural Open is included in your membership! That’s five incredible workouts every Friday night FO FREE.


All of the athletes at SOFLA will be recruited by one of the team captains to be on their team! Get ready to feel like the most popular guy/girl in school…they are going to come after you HARD.

The coaches and the RX athletes will be ‘drafted’ onto an Intramural team. The draft will be fair, making sure the top competitors do not all go on one team.

The draft will take place before the Open begins. Recruitment starts right away. But you can’t be recruited unless you’ve registered with CrossFit HQ, so hop to it!


+1 Point – Attendance: every member of a team that completes an Open workout at SOFLA each week earns one point. Maximum one point per athlete per workout. This goes for Rx, Scaled, Masters AND Teen competitors! (add 1/2 point if the workout is completed on Friday night!)

+3 Point – Top 3: every male AND female member who places among the Top 3 at SOFLA for each workout (Rx only) gets an extra point for their team.

+10 Points (team) – Spirit: The team with the most noise, pride, and PRESENCE each week will receive 10 bonus points.







You can compete in any of the CrossFit Games divisions that you choose/qualify for (Rx, Scaled, Masters and Teen). If you cannot complete the workout for your respective division, there will be a “Beginner” version of the workout that you can do to earn points for your team.

The main event will be held at 6pm on Friday nights. You will be judged and scored there. If for some reason you can’t make it during the Friday night event, you can come in to the 10am Saturday morning Open Gym session and be judged for a score. The goal, however, is for everyone to complete the workout on Friday night. Use Saturday only as a back up if you just can’t make it on Friday. And if you need to complete it on Saturday, YOU MUST bring your own judge. You cannot show up on Saturday without having a judge there to


We’ll have some random draws each week for prizes, including gear, supplements, and training packages. The top team will also earn a GRAND prize. The GRAND PRIZE this year is a BOATING ADVENTURE! You’ll head out to sea with Olivia where you can swim, sun, and toast to your VICTORY! 


1- What is the CrossFit Open? 

The Open is a five-week, five-workout competition held in the winter in CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday. The first workout will take place at SOFLA on Friday, February 23rd, and the last will be on Friday, March 23rd.  You can compete against other CrossFit gym members worldwide to see where you rank by registering on the CrossFit Games website, or you can have a friendly team and community event in your own gym. In total, you complete five workouts over the course of five weeks.

2- Do I have to do this?

No we can’t force you to…but…It’s going to be fun. So do it!

3- I don’t think I’m good enough, and I’ll make my team lose. 

Don’t worry about that. The scoring system is designed so that everyone can contribute to the team.  Points are given relative to your own individual effort. In fact, you earn more points by showing community spirit and showing up than ending up at the top of the leaderboard. And ultimately, our SOFLA community is the winner.

4- Will the workouts be hard?

Not any harder than what we already do in class. And everything will be scaled. There will be the scales provided by CrossFit for the workouts, but we will also use our own scales.  The scale we use will be the same as the scaling system we currently use in the gym. The goal is to provide you with a benchmark from which you can gauge your progress later on down the road. The other secret is that you have been doing past Open workouts in class from time to time. You just didn’t know it!

5- What if I can’t make it to one or more of the Friday Open Workouts?

Doing the workouts outside of Friday nights will be by extreme exception only. Coordinate with us in advance if you can’t make it, and bring your own judge with you on Saturday morning at 10am (during open gym) to complete the workout.

6- Do I have to be registered for the CrossFit Open to participate?

Yes! Register here. This registration has nothing to do with CrossFit SOFLA. This is all through CrossFit Headquarters. It’s $20 to register, but doing the Intramural Open at SOFLA is TOTALLY FREE!

7- What happens at the end of the five weeks?

On Friday, March 23rd, the last workout of the Open, we CELEBRATE! It’ll be a BYOB situation and we’ll bask in the joy of completing the 2018 SOFLA Intramural Open!

8- Should I invite my friends and family to come watch?

YES! They will LOVE to watch you compete and do these workouts. Invite whoever you’d like to witness all the awesomeness.

9- How long do these Friday nights take?

Depends. Some workouts will take no more than 1.5 hours. Some will take 3 hours. If you have kids that aren’t coming to watch, plan for the babysitter to stay late!

10- What team am I on?

You’ll be recruited by a team captain, so just enjoy being the most popular guy/gal in school! They’ll be coming after you!


Our focus is on FUN. We want participation because it will make you fitter, it will get you gold stars and double high fives, you’ll be happy, love life more, you’ll get points, and you’ll get to spend your Friday nights with the COOLEST PEOPLE EVER…your team at SOFLA! 


Cool Local Events

Cool Local Events

Oct 3-4: CrossFit Level 1 Certificate Course

This one in in Miami at Peak 360 CrossFit

“The Level 1 Certificate Course introduces the methodology, terminology, and movements foundational to CrossFit. The course is comprised of lectures, movement “break out” sessions for hands-on practice, and workouts. These elements enable participants to better apply the program for personal use and to begin training others with CrossFit.”

Oct 4: Dunn’s Run

Dunn’s Run is a 5 mile run and 5k run/walk event held annually in Deerfield Beach. The proceeds from the run benefit The Boys & Girls Clubs of Broward  County.

Oct 11: Parkland Dash 5k 
The Parkland Dash is a 5k that starts at Pine Trails Park. The proceeds benefit the March of Dimes.

Oct 16: Babes, Barbells and Pink Protein Shakes

This event is part of the Barbells and Babes series of events with CrossFit SOFLA and Operation Fit Moms.
BABES & BARBELLS is a unique strength training class designed for ALL women (moms or not) that want to learn how to LIFT using a barbell and some serious weight! We offer step by step instruction and coaching starting from the basics in order to prevent injury and provide a firm base of understanding for each specific movement.

Oct 17: CrossFit Mobility Trainer Course

This one is in Orlando but it if you’re interested in learning more about mobility, it’s worth the drive!

“This one-day seminar is a hands-on, movement-theory-based workshop in which coaches and athletes are exposed to the principles of Kelly Starrett’s movement and mobility method of resolving pain, preventing injury, and optimizing athletic performance.”

Nov 1: The Parkland Farmer’s Market
The Parkland Farmer’s Market is every held every year between November and April. The first one this year is on Nov 1 from 9am-1pm. We’ll be there with our new booth setup. Come by and say hi!



The Constant Pursuit Food and Fitness Challenge

The Constant Pursuit Food and Fitness Challenge

We are approaching one of the most fun, yet challenging, times of the year: holiday season. If you are like us, you probably have been known to overindulge in those Christmas cookies, Thanksgiving casseroles, and New Year’s Eve cocktails. Instead of giving into the temptations, arm yourself with a plan. Join us for this year’s Constant Pursuit Food and Fitness Challenge, and head into the season fitter and better than ever before. Believe us…you’ll think twice before you overdo it on the treats again.

What you get…

– Personal nutrition coaching sessions
– Nutrition seminar
– Pre and post weight, measurements, and photos
– Facebook support group
– Answers to all your fitness and nutrition questions
– A 6-week supply of Stronger Faster Healthier Fish Oil
– A CrossFit SOFLA wristband
– A workout and nutrition journal to record progress
– Great prizes for the top three biggest body weight losers

Important notes…

Registration opens 9/16
Challenge starts on 10/3 and goes through 11/14
$150 for members
$350 for new members
Only 15 spots available

This challenge has made big waves for our folks in the past. Check out Leo’s success story here and see what is possible…




*Current Members sign in to your account to be able to purchase the $150 pass. 



“Wait a second. My social events calendar is missing.”

“Your what?”

“Social events– you know, mixers, formals, clambakes, trips to the Cape.”

“Maybe you should check with the cruise director…on the Lido deck.” 

-Legally Blonde

If you thought we weren’t going to have a totally awesome Summer Social, you were oh-so-wrong 🙂

Join Team SOFLA on Saturday, July 11th at 7:00pm for our AMAZINGLY fun Summer Social at World of Beer at the Coconut Creek Promenade. 

We’ll see you there for the f-u-n!



FREE Nutrition Workshop :-)


We know.

You need help with what to eat, when to eat, how much to eat, etcetera etcetera.

Fear NOT! Team SOFLA is here to help 🙂

Join us on Saturday, July 18th at 10:00am for our FREE Nutrition Workshop. We’ll get you coached up on all things food, and help you make better #gainz at the gym.

Oh. One more thing. If you’d like, bring your favorite paleo-friendly food to share with the class during the workshop! Life is always better with good food around.


Team Beach Workout


-Saturday June 27th
-Deerfield Beach (north of the pier and volleyball courts)
-Workout starts at 8:00am
-Bring drinks and snacks and plan to hang out at the beach for a couple hours after


The teams of 4 are trying to complete a total of 200 push ups, 200 squats, 200 lunges, and 200 burpees while moving and communicating to and from each station in the fastest time.


Each team will have 4 members, a bucket for water, and a sandbag (water and sand will be filled before the start of the workout)

There will be 3 stations along the course. The Start/Finish, Station 1, and Station 2.

At 3…2…1…GO! all teams will move to Station 1 with their bucket and sandbag.

At each station the teams are responsible for completing 200 repetitions of any combo of movements.

  • 2 members will be working while the other 2 members are holding both the bucket of water and sandbag. Holding standards will be demonstrated before the workout.
  • The sandbag and water bucket must stay off the ground. If any object touches the ground the whole team must stop moving. This goes for completing reps as well as transitioning between stations.
  • Teams may rotate duties as much as they want throughout the entire process.
  • Teams are responsible for tracking all of their reps and reporting them to the judges. (see below)
  • If water bucket falls below the fill line you can refill it or take a 30sec penalty at the station.

To successfully move from station to station you MUST do the following:

  • Complete 200 repetitions of any combo of the 4 movements
  • 1 Team member must run to the Judge at your current station and tell them:
    • Team name
    • How many reps of each movement your team completed (should add up to 200)
    • Show them the water bucket filled to the correct height
    • Your judge will give you the go ahead to proceed to the next station

Upon arrival at your next station …

  • 1 Team member must run to the Judge at your current station and tell them:
    • Team name
    • How many reps of each movement your team completed at the last station (should add up to 200)
    • Show them the water bucket filled to the correct height
    • Your Judge will give you the go ahead to begin working and then you must repeat all steps to transition once you have completed your repetitions

Station movement will be:

START / FINISH (200 reps) → Station 1 (200 reps)

Station 1  → Station 2 (200 reps)

Station 2 Station 1 (200 reps)



30sec penalties: (to be added to the time at the end)

  • If a team arrives “light” (not enough water in the bucket)
  • If, at the end, numbers don’t match up
  • If the same team member reports to the judge at more than one station

5sec penalties: (at the Judge’s discretion) (to be added to the time at the end)

  • If movements aren’t to standard (obviously it doesn’t have to be perfect).
  • If reps are being completed and objects are not in the air.


Bring a Friend to CrossFit!


It’s almost here!

Next Wednesday, June 3rd is Bring a Friend to CrossFit Day!

Bring your buddies, pals, amigos, bros, sisters, cousins, patrons, backers, supporters, soul mates, confidants, schoolmates, workmates, benefactors, and/or sponsors out to CrossFit SOFLA for a bundle of fun.

Everyone is welcome to come during any class time that day.

See ya there in your workout wear!