1200 North Federal Highway • Hollywood, FL 33020 • 954-924-4465 • shondelle@crossfit954.com

Core/Gymnastics Pyramid


1 Min on/20 off 3 Rounds

Up-n-down Planks (weighted if necessary)

Hollow Body Holds

Russian Twist


Core/Gymnastics Pyramid

600 Meter Run (3 short laps)

40 Pistols (Modified Empty Barball Lunge on back)

30 Pullups (Ring rows or Jumping Pullups) Rx+-C2B

20 HSPU (Modified Pike Pushups or on a box) Rx+=Deficit

30 Pullups

40  Pistols (Modified Empty Barball Lunge on back)



WOD for a Cause & BBQ

Next Saturday, July 19th is our charity WOD and BBQ at 10am hosted by our very own Joe Haag to benefit the Homeless Voic...

Fitness Ranking System

After many weeks of contemplation, planning, meeting, creating, and revising CrossFit 954's Fitness Ranking System (FRS)...
For the first time ever we have TWO May Athletes of the Month, brother and sister, aka The Dynamite Duo, Alana and Austin Burris. These two super athletes joined the 954 family one year ago. Quite honestly, due to their age (18 & 20 at the time) I didn't think they would be around for very long. However, not only did they prove me wrong, but....