Tuesday Team Work brought to you by the best Girl Gang around!
Today’s WOD...Every Minute On The Minute: Max reps burpee puppy kisses. #burpees #puppykisses #carter #crossfit #dogmomlife
“Inspired Woman, inspire Woman” Shout out to Lauren Bednar-Maiorano ...total super-star, fit mom of 4, Wife, and Nurse...keep crushin it! We are so proud of you!
Happy Wednesday!!! Lets do this!!!
Today we start Week 1 of our “Benchmark” testing! Over the next 4 weeks, we will complete 8 benchmark workouts in which we will repeat again in 30 days and then again in 90 days!
ABOUT THE WOD
Background: "Karen," one of CrossFit's classic "Girls" WODs is a simple and straightforward 150 repetitions of wall ball shots, as fast as possible.
This workout was first posted on the CrossFit Main Site as the workout of the day for Thursday, August 7, 2008.
Happy Friday Girl Gang! Join us today at 10a for a “Casual Friday” fun Fit Camp workout!
That’s right ladies...Summer bodies are made in the winter!!
🍀Cook2Fit "New Years Challenge" starts January 20-February 14. $99 includes a t-shirt, body scan, macros and nutritional coaching. Email to claim your spot: email@example.com. Rebecca DeCook Sara Bauer Fitzpatrick
🍀Next week we start Week 1 of our “Benchmark” testing! Over the next 4 weeks, we will complete 8 benchmark workouts in which we will repeat again in 30 days and then again in 90 days!
🍀It’s not too late to join us, come try 1 week FREE of Fit Camp!!!! Monday-Thursday 10A and 5:30P, Fridays 10A and Saturdays 9:30A (childcare provided)
🍀All levels welcome!
Who’s ready for Monday? Let’s do this!!! New Year...New Week...New Goals...New Opportunities. #glowgetter #girlganggoals #fitcamp
Join us this Saturday at 9:30A for a special tribute WOD...Wear Purple and use #event1morris to post on social media.
Eighteen-year-old CrossFit Games athlete Jacob Morris passed away on December 13, 2019. just weeks after having heart surgery.
He went to Madison, WI, competed in the Teens CrossFit Games, where he placed 7th in his division. Jacob trained out of CrossFit Waterside in Orlando, FL.
A celebration of life for Jacob Morris was held Thursday, December 19 at Real Life Christian Church in Orlando, FL. The family asks for you to wear purple.
This was the last WOD he did...today we honor him!
40 cal Ski Erg (or AAB)/50cal Row
30 DB Snatches
20 Box Jump Overs
15 Bar Muscle Ups
Join us this Thanksgiving for our Annual "Turkey Trot Gone Bad" at 9:30A. Childcare provided.
"Turkey Trot Gone Bad"
50 air squat
50 seated wb twist (total)
40 kb swing
40 push press
30 push up w/ball touch
20 alt db snatch
20 ring row
10 tire flip
10 devils press
*Scaling options available
It’s almost Friday!!!! Get ready for a fun partner WOD!!!
30 KB Swings
2 Rope Climbs
🇺🇸 It's time for our 2nd Annual Dri Tri!!!🇺🇸
Sunday November 10th, 2019 @8:00A
🍀This out of water triathlon is an annual event held here at Four Leaf CrossFit. It's designed to test your fitness limits, mental toughness and endurance. Participants will ROW, RUN and BURPEE. This event is open to the public, so invite your friends.🍀
Row 2,000 Meters
M/F Age Groups:
Look for the official event page and sign ups this week!
Its Weightlifting Wednesday! Join us at 10A or 5:30P.
Saturday Partner WOD...we are doing rope climbs! See you at 9:30A
Congratulations to our Girl Gang Bride-Babe Amy Bergan on her recent marriage! We wish you the best on this wonderful journey, as you build your new lives together. We adore you!
Happy Labor Day Girl Gang!
We have class today at 9:30A only. Childcare provided from 9:30-10:30A.
Who’s gonna represent the #girlgang???? Cook2Fit Buddy Challenge starts September 8th. Grab a partner and schedule your scan!!! Comment below with any questions. Can’t wait!!
“Behind every successful woman is a tribe of other successful woman who have her back” #fittribe #strongwoman #pushyourlimits #fourleafcrossfit #cook2fitchicks @cook2fitchicks @4leaffitcamp @4leafcrossfit
Jen is stretchy and bendy...be like Jenn. #jenniszen #splits #bossbabe #flexyissexy #gymnastics #fitcamplife
Give a huge "Girl Gang" congratulations to the buff and beautiful bride, Michelle Rodriguez. We are so happy for you and wish you a lifetime of happiness, health and beautiful memories! 🥰🍀💏
Surround yourself with people:
1️⃣ Who challenge you 2️⃣Who push you 3️⃣Who make you laugh 4️⃣Who make you happy 5️⃣Who make you a better you. Join the Girl Gang! #assaultbike #partnersprints #crossfitgirls #fitcamp #girlgang
Saturday Partner WOD! Get ready! #ropeclimbs #manmakers #airassaultbike #dbstepupover #partners #4roundsfortime #girlgang #fitcamp
#thelongestday #girlgang #crossfitgirls #endalz #alzheimersawareness @4leaffitcamp
Join us today at 10a for a special ALZ Tribute WOD for Deb DeCook. Don’t forget to wear purple. 💜#longestday #endalz #girlgang
“Run the day, don’t let it run you”. #cardioqueen #ankleweightsrule #sunglassesandsmiles #runningmotivation
Sisters that sweat together...get six packs together!!!! Shout out to these two beauties for all their hard work and beautiful new muscles poppin! #sixpacksabs #fitcamp #girlgang #fourleafcrossfit #sisters
#girlgang “Fearless ladies who exude self-confidence and build their fellow sista up-not tear her down” #fourleaffitcamp #fourleafcrossfit #strongandflexy
Happy Saturday Girl Gang!
On Monday May 27th most gyms across the U.S. will be doing a very special workout called Murph, in honor of Navy SEAL Lt. Michael Murphy. Please join your Four Leaf CrossFit family at 7A, 8A, or 9:30A as we kick off Memorial Day with this Hero WOD. Childcare will be provided for 8A and 9:30A. All levels welcome, scaling options will be provided!
Happy Mothers Day to all the;
and Lovely Woman....You are appreciated!
Happy Saturday! Join us at 9:30A and start your weekend off right!
Happy Friday Girl Gang....We have rope climbs today!
5 Front Squat/4 Thruster/3 Push Press/ 2 Strict Press
10 Calorie Row
2 Rope Climb/6 Pulls
Score 1: Finish Time
Score 2: Heaviest Weight
“There is no force more powerful than a woman determined to rise” #girlgang #powerfulwomen #fitcamp #fourleafcrossfit #strong #fierce #wesleychapel #dadecity #landolakes #lutz #jointhegang
These ladies make my heart happy! Happy Friyay Girl Gang! And shout-out to OG member @terripennix for her return to CrossFit! We are so glad to have you back!!! #strongwoman #friyayvibes #girlgang #wallballs #burpees #fitcamp
Hey Ladies.....It’s time to start working towards that beach body! Join the “Summer Shred” with @cook2fitchicks. Comment below to get signed up!!!! #summershred #macros #inbodyscan #fitcamp #girlgang #beachbody
Happy International Woman’s Day to all you strong, fit, boss-babes. #fridayvibes #internationalwomensday #fitcamp #girlgang
Shoutout to Carolina Cardona-Lilly for getting her first official rope climb, all the way to the top! #15feet #fearlessfemale
Congrats to Girl Gang superstar @fit_mama_hay for getting her first BMU!!! #fitcamp #crossfitgirls #girlgang #barmuscleup #bossbabe #strongwomen #beautiful #gymnastics
“Strong woman lift each other up” #girlgang #strongwoman #fitcamp #tuesdaymotivation
Happy Valentine’s Day Girl Gang! 💕
Happy Valentines Day Girl Gang!
Join us every Monday/Wednesday for “Fit Tribe 45” at 6:30p. A CO-ED 45 minute HIIT class that will test your mental toughness and push your limits. All levels welcome. #fittribe #crossfitlife #hiitworkout
Hey Girl Gang!! Here is the first workout from Cupid's Quarrel 2!! Coach Ericka has vowed to make sure everyone is ready to compete. Who is putting their fitness on the line and showing up on February 10th???
Save the date...
Sunday, February 10th is our 2019 "Cupid's Quarrel" In-house competition!
❤️Teams of 2
❤️CO-ED or Same Sex
❤️3 Divisions ❤️ 3 WODS ❤️ 1 Floater
Want to compete??? We will hold special classes just for you to go through the standards and practice WODS!
🤩WE ARE ADDING A NEW PROGRAM!!!!🤩
🍀Every M/W starting January 14th at 6:30pm, we will offer Fit Tribe 45!!
🍀This class will be headed by Coach Ericka Cline and promises to make you sweat! It will be a 45 minute HIIT bootcamp that is CO-ED! If your goals are to lose weight, improve your cardiovascular endurance, increase your metabolism, and do moderate strength training for bone density and muscle tone THIS IS FOR YOU!!!
Spread the word and join in for our first class in 11 days!!!
2019 is almost here! Comment below on your GOALS for the new year. Personal, Professional, Fitness, whatever it may be!
6 steps for goal setting:
🤩You must have a specific goal. ...
🤩You MUST have a specific time in which to achieve your goal. ...
🤩You must write down your goal. ...
🤩You must develop a plan to achieve your goal. ...
🤩You must decide the price you're willing to pay. ...
🤩You must think about your goal a every day.
Fit Camp Holiday Hours
Christmas Eve 9:30A only "12 Days of Christmas" WOD
Christmas Day Closed
New Years Eve 9:30A only
New Years Day Closed
$25 Cry-X sessions when we get 15 people to commit! Let's make this happen!
Hey Ladies, who's coming to Cry X tomorrow after 10A class????
We will also go Thursday at 7P
Event is posted, RSVP.
Happy Monday...the first day of "Hell" week.....kicked it off with a workout called "Hotel Hell"....but first we do a baseline check! #girlgangstrong
Happy Friday Girl Gang!
Workout of the day for Wednesday is Helen. We are partnering up with Reps for Rescues and making it a one day in house competition!
To enter, just bring a pet supply to the box between now and Wednesday night. All donations will go to Maxx and Me Pet Rescue and we will be featured on Reps for Rescues page.
They are the first organization of their kind and have already landed Freeze Sleeve and Caffeine and Kilos as major sponsors. Even if you don’t want to be part of the wod comp, please donate. If you can and remember to, wear your THIS WORKOUT SAVES ANIMALS shirt!
🍀🍀HERE IT IS.....THE OFFICIAL SIGN UP FOR OUR 1ST ANNUAL "DRI TRI" 🍀🍀
🏆🏆WINNERS OF EACH DIVISION (MALE AND FEMALE) WILL EARN THEIR NAME ON THE "DRI TRI" BANNER WHICH WILL BE HUNG UP AT THE BOX!🏆🏆
ALL PARTICIPANTS WILL RECEIVE A FOUR LEAF SWEAT TOWEL AND SHAKER CUP!
️️TO SIGN-UP, PLEASE LIST YOUR:
1) AGE DIVISION (18-34)(35-44)(45-49)(50-54)(55+)
2) HEAT TIME (HEATS RUN EVERY 15 MIN/8 ATHLETES
3) MENTION IF YOU ARE A 🇺🇲️VETERAN🇺🇲️ FOR 50% OFF REGISTRATION OR IF YOUR ARE SIGNING UP WITH A 🏃♀️🏃♂️"BUDDY" 🏃♀️🏃♂️FOR $5 OFF EACH PERSON.
8:00A-SINGING OF THE NATIONAL ANTHEM BY Jennifer Almeida Pike
*8 ATHLETES PER HEAT
HEAT 1: 8:15-FULL
HEAT 2: 8:30-FULL
HEAT 3: 8:45
HEAT 4: 9:00
HEAT 5: 9:15
HEAT 6: 9:30
HEAT 7: 9:45
HEAT 8: 10:00
HEAT 9: 10:15
HEAT 10: 10:30
*COMMENT ON THIS POST ONLY*
Nutrition Coach Rebecca hitting a Girl Gang WOD....
💕Breast Cancer Hearts are up!!! If you would like a heart hung, it’s not too late! Comment below! 💕
Meet us at Irish 31 Wiregrass tonight at 7PM for a fun 5K run. Arrive a few minutes early to get checked in. Can't wait to see everyone! Wear your Four Leaf CrossFit or Girl Gang gear to rep our box!
Happy Independence Day!
With great respect in our hearts, let's give our thanks to all the soldiers who make our country the land of the free and home of the brave. Thank you for your service and sacrifice.
On Wednesday, July 4th, we will have 10A class only and will be offering childcare. We will be completing Hero WOD "White". “White” was the first CrossFit female Hero WOD posted by CrossFit headquarters. Scaling options will be available for all levels. Can't wait!
"Here's to strong woman...May we know them, May we be them, May we raise them"
Good Morning Girl Gang!!!!!!!!
You are FIERCE, STRONG, and full of FIRE! Let your passion burn brighter than your fears!
In honor of #WCW, check out this amazing momma! Danielle Jean
Mom of 1 and 1 on the way! Working hard to stay fit and healthy during her pregnancy! So proud of you! Keep on crushin' it! You are inspiring! Photo cred Elaine Varona Sacks
Guess what day it is...Its #WCW!!! Today we honor this beauty! Anna Coleman is a boss babe who has completely changed her body from busting her butt at Fit Camp and clean eating. This girl is MOTIVATED and we love her! Keep "crushin" it Anna....you are amazing! Photo Cred: Celedon Delei-Van
Happy Monday Girl Gang!!!
For those interested, the incredible and talented Van will be at CrossFit today for 10AM class, capturing some action shot photos while you workout, and after class. #nevermissamonday
This is the set up of our dumbbells. Let's keep them organized and accessible for each person.
✔️Dumbbells in order from heaviest to lightest.
✔️Place the number facing up
✔️Leave the center pathway
(And if you don't...burpee penalty)
So accurate...be proud of what your body can do, because its pretty incredible! Sweet dreams Girl Gang!