Conquest Turkey Trot

Hello Athletes!

We would like to invite you all to Run/Walk alongside Ft Lauderdale Beach on Thanksgiving Day for this great cause.

It Feels Good, To Do Good.

Conceived in 2011, the Fort Lauderdale Turkey Trot, has grown from humble beginnings of a few hundred to thousands of ‘chip-timed’ walkers, joggers, and runners all gathered along A1A on Thanksgiving morning.

It doesn’t matter whether you’re a first timer, experienced or seasoned, the 5k run is the perfect prelude to your holiday meal. Not only is the race a wonderful way to get ready for the eating that is to come, your contribution helps support two outstanding and local organizations.

This year, you can make the meaning of Thanksgiving all the more fulfilling knowing that It Feels Good, To Do Good for your community.

Your contribution to the Fort Lauderdale Turkey Trot helps strengthen our community in large and small ways. Proceeds are invested locally in two organizations committed to developing leadership, inspiring community service, health and wellness. The generosity of individual donors, the public and private sectors and hundreds of active volunteers combine to make a difference in our communities’ lives.

OPEN HOUSE

Join us at our Open House on Saturday, February 18th at 10AM

Bring family and friends to come try a workout, meet our staff and community, and see our facility!  It will be at our Davie location.  We look forward to seeing you all there!  

The Wodding Dead II In House Competition

SATURDAY, OCTOBER 29th

The Wodding Dead II Comp

Have you noticed that shift in the air?  Felt hat faint cold tingle rippling up your spine?  Are you prepared to fight what lurks in the darkness on Saturday, October 29th?  Join us at CrossFit Conquest in Davie for our In-House Competition!  

Grab a partner and decide if you are brave enough to face what is coming!  Decide between RX and Scaled.  Register by FRIDAY, OCTOBER 21st.  $30.00 per team, cash or card.

RX:

Wod #1.A

6 min Establish 1RM Clean and Jerk for both partners

Wod #1.B

3 min Max Reps Clean and Jerk 135/95

Split the work any way between both partners

 

Wod #2

For time:

100 Double Unders

80 Wallballs 20/14 (10'/9' target)

60 Box Jumps 24/20

40 Pull-ups

60 Box Jumps 24/20

80 Wallballs 20/14 (10'/9' target)

100 Double Unders

*20 Min Time Cap

Split the work any way between partners

 

Wod #3

For time:

400 M run

30 Power Snatches 75/55

30 Burpee Over Bar (Lateral)

*15 Min Time Cap

Partner One goes first and completes all the movements, then Partner Two completes all the movements.

 

SCALED:

Wod #1.A

6 min Establish 1 RM Clean and Jerk for both partners

Wod #1.B

3 min Max Reps Clean and Jerk 75/55

Split the work any way between both partners

 

Wod #2

For time:

100 Single Unders

80 Wallballs 14/10 (10'/9' target)

60 Box Jumps 20/14

40 Jumping Pull-ups

60 Box Jumps 20/14

80 Wallballs 14/10 (10'/9' target)

100 Single Unders

*20 Min Time Cap

Split the work any way between partners

 

Wod #3

For time:

400 M run

30 Power Snatches 55/38

30 Burpee Over Bar (Lateral)

*15 Min Time Cap

Partner One goes firs and completes all the movements, then Partner Two completes all the movements

 

If you have any questions, please feel to ask. Also, if you are looking for a partner, please post on the Facebook page, or email Coach Jenn: jptucy@gmail.com.  We are also looking for judges and volunteers.  Email Coach Jenn if you are interested!  We are hoping for a great turn out! Costumes are optional! Good luck!

CrossFit Conquest Pool Party

Sunday, May 1st at 11:00 AM  

The Atlantic Hotel

Join us for a family friendly Sunday Funday Conquest Pool Party at The Atlantic Hotel in Fort Lauderdale, on Sunday, May 1st at 11:00 AM.  There is free valet with validation at the pool.  Food and drinks are available for purchase.  We look forward to seeing everyone there!  Don't forget the sunscreen!

The Atlantic Hotel  

601 N Fort Lauderdale Beach Blvd

Fort Lauderdale, FL 33304

Double Under & Pull-up Clinic

Saturday, February 20th at 9 AM

Davie Location Only

The Open is upon us, and it is the perfect time to fine tune those double under and pull-up skills.  Join us for this free one hour skill/touch-up class on Saturday, February 20th at 9 AM in Davie only.  This will be before the regular Saturday 10 AM class.  If you have any questions, please ask!  We hope to see you all there!

 

Valentine's Day Partner WOD 2016

Saturday, February 13th at 10 AM

 

Join us for a Valentine's Day Partner WOD!  Will it be a sweet surprise or a Valentine's Day massacre?  Grab your swolemate and find out.  Hope to see you all there!