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Crossfit Hardcore Pompano Beach
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Hey guys,

Dr. Bernstein will be at the Sandbox tonight doing complimentary rock taping. Whether you are participating in the open or just want to see if it would help you, stop on by and get taped up. If you are competing in the open Sunday, you can stop by tonight also, as the tape will stay on past Sunday.

What is Rock Tape?
Rock tape is often called the duct tape of the human body because of its versatility. It can be used to compress or decompress an area, depending on it’s application. It can be used to promote blood flow, or it can be used to help drain swelling. It can be used to decrease pain, but can also be used to increase your awareness of a specific area that needs attention. Depending on its application, it can also be used to activate or deactivate a muscle group to enhance performance or decrease risk of injury.

Because of its versatility and unique design (in comparison to other kinesiology tapes), Rocktape is used for a wide variety of applications.

Stop on by tonight to learn more about it and get a complimentary tape session.

Hey guys,

Don't forget about tonight's Open release party at 7:45 to watch the live announcement of 15.4

We also wanted to give a shout out to last weeks top finishers:
Frank 433 reps
Todd 371
Kevin 370
Tommie 341
Julie 162
Luiza 159

As of right now:
Tommie O is 42nd in the world and 5th in the SouthEast.
Tommie D. is 87th in the southeast
Luiza is 160th in the Southeast
Kevin S. is 57th in the southeast.

Don’t forget to get signed up asap for either Friday night or Sunday morning.

For the last week of the open we are going to change things up a bit and do Friday night and Saturday morning at 11:00am. To celebrate the end of the open we will have an after party across the street at Bru's room. So keep next Saturday open, come throw down and then have some fun sharing war stories over a drink..

The Swim Wod is at 6:30
Bro-ly is at 7:00!

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Last Week's 14.4 announcement party at CrossFit Pompano Beach

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Check out this finish on 14.4!

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Hey guys. We have one free entry to the upcoming Spartan Race in Miami on the 12th and 13th of April. You can get more information here:

Want to win it? Comment below and give us your best guess on what you think 14.4 will be. The person who gets closest (judged by Gabby and Arnie) will win the free entry. You can have up to three guesses. One per comment. Anyone can win. You do not have to be a TSB member. Gabby and Arnie want to win this just as much as you so we are eligible to win (our contest, our rules!) Ha. Contest ends 5 minutes before the 14.4 announcement tomorrow so get your comment in ahead of time.

If you win but can’t make it then just give or sell the entry to someone. These tickets are a hot commodity right now!

Good Luck!

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Our New Logo!

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What is the open?
 The open is a 5 week competition of sorts that takes place at CrossFit Hardcore Pompano Beach. The main purpose of the open is to qualify athletes and teams for regionals. There are 17 CrossFit regions around the world and the top 60 athletes from each region are invited to compete.  The top 3 people at each regional event are invited to compete in the CrossFit Games in California for a chance to win $250,000. Additionally, the open qualifies the top 30 teams in each region as well.  In 2012, almost 70,000 people participated in the open. You can expect way more than 100,000 this year.

Who should register?
The main purpose of the open is to qualify competitors. However, what we have found over the years is that the open is one of the most rewarding things our members take part in throughout the year. The community aspect of CrossFit is just as important as the fitness aspect for most CrossFitters. At CrossFit Hardcore Pompano Beach we expect 100% of our members to sign up for the open. Once a week you will get together with everyone else from the Sandbox and you will cheer for them as they compete and they will cheer for you as you compete. It is not about whether you get the best score. It is about you giving 100% and leaving it all on the table. Even if you have been doing CrossFit for only two days, the open is for you.

What workouts should I expect? 
The workouts always start out very light so that even if it is your first week of CrossFit you can still take part. The workouts tend to have stages that get progressively harder to help rank people according to their fitness level.
When is it? Every Wednesday, from March 6 to April 3, an Open workout is posted. The workouts are released on Wednesday night and you have until Sunday night to do the workout.  We like to get everyone together on Saturday morning to have a lot of people cheering but we will do our best to get you a coach to judge you on the day you are available.

What are some other benefits?
The open tests many different aspects of your fitness. It gives you a ranking for each wod and an overall ranking.  You will learn more about your abilities in 5 weeks than you will the rest of the year. Your weaknesses will come to light and you will find some strengths you never knew you had.  You will probably find yourself looking up efficiency tips to do the wods better and you will come out the open a much smarter athlete. Additionally, you will have a ranking that you can aim to improve next year.  Did you finish in 10,000th place this year?  Try to get in the top 5,000 by next year!

How much? It is actually very cheap.  Only $20 and you get a computerized ranking each week and hours and hours of fun and hard work.  It is worth every penny!

How do I sign up? Follow the easy instructions at:

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Today we are proud to introduce our brand new CrossFit Hardcore Pompano Beach website. This website has some pretty cool features for our members so please take some time to check it out. Some of the features include:

Member profile page: You can now create a profile for yourself. This profile is a nice easy way for you to keep track of your max lifts and your benchmark times. Each time we do a benchmark WOD we will add it to the profile and you should record your time, whether or not you did it RX (or the weight you used), and the date you did it. The next time the benchmark comes around you will have an easy way to look up your previous time. Also, it can be fun to get to know your fellow Sandbox members and check out some of their times!

CrossFit Hardcore Pompano Beach Records and Benchmarks Page: 
This page will keep track of the best benchmark times and weights lifted at the sandbox. So, do what you can to try and make it on the leader board! There are couple stipulations. First, records can only be set at The Sandbox. It doesn't matter if you Snatched 300 pounds at another location. These are Sandbox records and you must perform the movement at the sandbox. Second, the records must be verified by a coach. Do not set a record in the corner when no one is watching. If you think you are going to set a record, find a coach and let them know. Additionally, coaches are eligible to set records!

Social Media:
We have some new and some old social media accounts that are now highlighted on our website. If you can, take a moment to like us on Facebook , follow us on Twitter, subscribe to us on YouTube, and maybe leave us a review on our Google Page if you like what we are doing. We enjoy connecting with our members so connect with us if you can! Some of the accounts are brand new but we will do our best to provide you with some engaging content.

Also, if there is anything you would like to see on the website, let us know. We are open to all your suggestions.
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