Crossfit Showdown

To kick a$$ into your 90's, you NEED to be strong.

As a retired police officer, father, AND grandfather, Al is a regular CrossFit class attendee at 5:30 AM.

Al has been attending classes 3-4x/week for over a year and here's what happened:

🔥 He's gotten stronger and added muscle

🔥 He's lost body fat and gotten off medication

Most importantly, he's found a world class fitness program that will help him live a healthy life.

CrossFit is for anyone and it is infinitely scaleable - meaning anyone can do it.

If you want to learn more about how we can help you, book a free intro at showdowncrossfit.com!

Navigating your CrossFit classes will be tough at first!

We've got you covered with this FREE beginner's guide to CrossFit terminology!

We compiled a list of the most commonly used acronyms and jargon so you can have a better understanding of what's happening in class...

Meton this, AMRAP who, EMOM where?!

Just comment, "CROSSFIT" on this post and we'll DM you a copy!

If you walk into the gym and think to yourself,

"What do I do next?"

We can help.

Joining a new gym is scary and intimidating, so we on-board all of our new members with a program that will make you feel confident and comfortable!

After going through our on-boarding program...

😁You will have confidence in your movement patterns.

💪You will know the basics and fundamentals of how to lift.

🚀You'll understand how to track your progress and know when to lift heavier.

👊You will be ready for group classes.

If you're unsure of what to do in the gym, book a free intro!

We give personalized feedback to every member at every single class.

As an expert coaching gym, we excel in tailoring feedback based on where you are at in your fitness journey.

Here are the two main benefits of the personalized coaching that we offer:

1. It can help you break plateaus. There's tons of general fitness advice out there. Having a real-life coach can give you the 1-on-1 support that you need to hit the goal that you are striving for.

2. It can help to empower you. Sitting down with your coach will allow you to get personalized advice that will narrow your focus. With a laser focus, you can stay on track with your fitness.

Enrriliv is a beginner CrossFit member but she loves coming to our gym because of the class experience.

Every class will challenge you in different ways and your coach will help guide you through every step.

If you're ready to break through your plateau, book your free intro appointment at showdowncrossfit.com!

Sometimes, morning classes aren't an option.

If you work super early or get caught working late the night before, an evening workout may be the best way to get it in.

Take Barbara...

A regular evening member that comes to group classes 4-5x / week.

Our flexible scheduling options, morning, and evening classes allow you to workout at a convenient time based around your busy schedule.

An evening workout is an excellent way to cap off the night, especially if you work all day long.

For those that come in the evening, it's something to look forward to every night.

Go to showdowncrossfit.com if you are ready to hit some evening workouts with us!

Workout of the Day: Monday March, 11 2024

Part 1: Overhead Squat
3x8

Part 2: "Over the Rainbow"
3 Rds
14 OHS
14 Lateral Bar Burpees

into...

3 Rds
14 Wall Balls
14 Lateral Bar Burpees

In Part 1, we are going for some light to moderate overhead squats.

This should challenge your core strength as well as your shoulder stability.

You'll want to stay focused and locked in for every set since we are going for some high volume working sets.

In Part 2, choose a light barbell that allows you to perform the OHS unbroken,.

Move steady on the burpees.

Get after it!

Workout of the Day: Monday, March 4th 2024

Part 1: Front Squat
Every 3:00 x 3 sets
8 Front Squats

Part 2: "Tenderloin"
3 Rounds
12/9 Cal Row
12 Front Squats
into...
3 Rounds
12/9 Cal Row
12 Deadlifts

Barbell | (155/105) (105/85)

In Part 1, you'll want to start your first set of front squats at 60% of your heaviest 1-rep front squats. Build after that and find a heavy set of 8.

In Part 2, can you keep a consistent pace on the rower AND do all of your barbell movements unbroken?

Good luck! Get after it this week.

WORKOUT OF THE DAY, February 26th, 2024

Part 1: Back Squats
Every 3:00 x 3 sets: 8 Back Squats

Part 2: "Hole in the Wall"
Every 2:00 x 5 sets...
25 Wall Balls
Max DB Snatches

🦵Lots of legs today!

We are hitting some high volume squats in our strength session and some additional high-rep wall ball sets.

This one is a burner today 🔥

Morning classes... how did we do?

Evening classes... are you ready?

Does this look like fun to you? It does to us ;)
* Send us a message if you'd like to tackle this workout or more workouts like this!

If you’re signed up.. you are READY to be drafted to a team!

If not, there is still time to sign up!

Get ready for the best 3 weeks of your life as we compete head to head, every week for 3 weeks!

There will be loads of fun to be had, plenty of competition, and bonus points for spirit!

Are you ready?!?

🚨 Lana ran a half-marathon with CrossFit AS HER ONLY TRAINING❗️

This is a HUGE accomplishment and proves the efficacy of CrossFit.

Attend your CrossFit classes and we promise you will get as fit as you will need to be to conquer life.

Send us a message if you are ready to get started👊

“I found joining CrossFit Showdown to be a transformative experience both physically and mentally. It not only helped me regain my fitness but also provided a supportive community. “

CrossFit will make you mentally and physically stronger.

Your daily WOD (workout of the day) will test your strength, stamina, endurance and push you to work at your threshold.

You'll be working out along side a community of people who want to see you succeed.

Go to our website to get started!

🚨INTRAMURALS ARE COMING🚨

Are you IN? Let us know👊

The Ultimate SHOWDOWN!

Team Crystal (Green) v. Team Tucker (Black)

Which team will you be drafted to?

Sign up at the gym to confirm your spot in the 2024 Intramural Open! 🔥

Intramural Open 2024!

Everything you need to know…

1. The intramural Open is an opportunity to assess your current fitness capabilities in a fun and competitive environment.

CrossFit Showdown will provide you the space and time to complete the weekly CrossFit Open workout for three weeks.

You’ll be working out alongside your best friends and gym buddies, and we encourage your families and friends to come watch for support!

2. Complete the workouts any time on Friday :)
Workouts will be held on March 1, 8, and 15

3. How to Win
+1 point for doing the friday workout
+1 point for participating in weekly spirit
+5 points for top 5 male/female score

4. Team Tucker vs Team Crystal!

5. If you win… we’ll put your name up on a banner😉

Sign up at the gym!

CrossFit Showdown presents…

The 2024 Intramural Open!

2 teams. 3 workouts. Compete, earn points, and help your team win.

Are you ready?

March 1… it all starts.

❗️CALLING ALL CF SHOWDOWN ALUMNI❗️

We’re looking for THREE former Showdown members who stopped their fitness for one reason or another, realized it was a mistake, and are ready to make a change.

Skip the onramp- let’s back to moving and feeling GOOD.

We’ve got 3 former members who recommitted to their fitness the past month and they’ve all got a different story over the last couple years…

Their vision for improving their health in the future is more powerful than the reason for stopping.

If that sounds like you, send us a DM or drop a comment below and we’ll tell you how to get started⬇️⬇️

If you are looking for excellent programming and awesome coaching, then come to CrossFit Showdown.

Our members show up consistently because we will give you a workout that makes you want to come back tomorrow.

Like Jose, who shows up 4-5x / week and has been a member for almost two years!

⭐️ Friday Bright Spot!

Daniel is continuing his CrossFit journey alongside his cousin, Hugo!

Fitness is better when you’re doing it along side someone who you care about.

If you are already exercising, it’s easier to get someone close to you to start.

Go to our website to book your free intro!

Your CrossFit experience is a JOURNEY and to get the desired results you want to achieve, you have to treat it as such.

Expect obstacles, hurdles, and challenges along the way🏔️

Overcoming each challenge will only make you stronger, mentally and physically🧠💪

Alfredo, who is now off meds, working out consistently, stronger, and more capable outside of the gym has achieved amazing things in his first 9 months!

CrossFit is for anyone and if you stick to the plan and see it through, you’ll be amazed where you end up.

Send us a message if you are ready to start training 👊

We will help you realize that you can accomplish amazing things!

❗️ NEW MERCH ❗️

For a limited time, we will be selling 2024 CrossFit Showdown Open shirts!

These shirts will be available from Wednesday January 24th to January 31st by preorder only!

Let us know which shirt/size you want before the 31st

Gaby joined our gym to workout along her husband, Carlos.

Gaby and Carlos are both dedicated to improving their health and fitness through CrossFit because it is the absolute best way to get fit and healthy.

Together, we will help you get stronger, fitter, healthier, and help you get into the best shape of your life.

Go to showdowncrossfit.com to start your CrossFit journey!

It starts with one…

It starts with helping one person in your life.

If there’s two of you exercising and eating healthy, then it’ll be easier to get the next closest person in your life to do the same.

If you want to help someone get healthier, start with one person.

Shoutout to these two bros who will now be working out side by side! 👊

Have a great friday and thanks for a great bring a friend week!

If you feel tired and you crave sugar during the day, you’ll want to read this post.

Before you start sucking down caffeine to get through the day, try some alternative methods to boost your energy.

1. Drink more water! This is a really easy fix for a lot of people. Add more water to your diet and watch your energy levels rise.

2. Remove added sugar from your diet. If you are constantly craving sugar, you’ll be in a never ending cycle of craving and crashing.

The sugar will spike your energy, but lead to an eventual crash and more cravings.

Resist the temptation.

3. Sleep more. Go to bed earlier, power down electronics, and take naps if you can.

Tag someone who needs to see this ⬇️

Last year we hosted bring a friend day…

This year, we are hosting bring a friend week!

🚨MEMBERS🚨
Bring any of your friends to the gym all week long for any workout for free!

If there’s someone in your life who you think will benefit from being at a CrossFit affiliate, bring them in!

Get ready for bring a friend week all week long next week!

From January 15th to January 20th, bring all of your friends to the gym!

Send us a message or email [email protected] to get in!

If we could describe Casey Joyner in a few words, we’d chose the following…

☑️ Dedicated

☑️ Inspiring

☑️ Supportive

Casey started with CrossFit Showdown to take her fitness to the next level and join a group of supportive people.

Over time, she has grown immensely.

Through her dedication to the gym, she has gotten stronger, mentally and physically. She is capable of tackling tough problems outside of the gym and she doesn’t shy away from a challenge in the gym 😉

Many of our members are familiar with Casey because she is always at the top of our attendance leaderboard. If you work out at 5:30 AM, Casey will be right there beside you, cheering you on 👏

We’re glad to have you as a member, Casey!

If you’d like to join our supportive gym community, go to the link in our bio and schedule a time to meet 1-on-1!

We want to know…

Who’s your best friend and are you bringing them to the gym for bring a friend week?👀

Text 954-844-7494 to claim your free week pass for Jan 15-Jan 20!

🚨BRING-A-FRIEND WEEK IS BACK🚨

WHAT: Bring your best friend, co-worker, husband, wife, or someone special in your life to ANY class.

WHEN: Jan 15-Jan 20 (Any class)

WHERE: CrossFit Showdown, 6950 Stirling Road, Davie, FL 33024

HOW (to register): Text (954) 833-7494 or email [email protected] to sign up

Tag your friend who you want to bring!