Be CrossFit

Be CrossFit Empowering our athletes one rep at a time to achieve their fitness goals. Group Fitness Training in Stuart, FL. Call or email us to get started.
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This is a core functional fitness program that focuses on strengthening your body like no other. We are based on Olympic Weight Lifting, Power Lifting, Gymnastics, and Metabolic Conditioning. The Best part is that it is a program geared for anyone from the Worlds Fittest, to someone who has never been Physical in their life.

09/04/2026

Strength: Sn**ch
8 x 2 @ 50-60% “Deload “

WOD: Partner WOd

7 Rounds
60- Double Unders
18- OHS 115/75
18- TTB
18- HSPU

RTG
60- Double Unders
15- OHS 135/95
12- Sync TTB
9/9- SHSPU/ WF HSPU

09/03/2026

***Reminder, Next Monday Laborday will only be one class at 9:00AM***

For the next strength Cycle, Every Thursday will be a training day for either Echo Bike volume or Runnjng Volume. Ideally athletes will choose one and stick with the progressions over the 8 weeks.

WOD:

ECHO: Every 6:00 x 6 Sets

5/4- Easy Cals
15/12- Pace 1
5/4- Easy Cals
10/8- Pace 2
5/4- Easy Cals
5/4- Pace 3
5/4- Easy Cals

Pace 1,2,3 should all be tough but increasing in speed
Example :
Easy 50 cadence
Pace 1: 62-65 Cadence
Pace 2: 68-75 Cadence
Pace 3: 80+ Cadence



RUN: outside

4 Sets

400 Easy (1:00)

600 Building*** (2:00)

*** 300 pace 1***
150 pace 2
150 pace 3

09/02/2026

Strength:

3 Position P. Clean

Hips- Knees- Floor

Accumulate 12 Complexes
@ 50-60%

WOD: (4 Choices) 20:00 for all

option 1
AMRAP
1000m Ski
40- Burpees to Platform

Option 2
For Time
1000-750-500-250 Ski
40-30-20-10 Burpee to Platform

Option3
16- Box Jump Overs
12- Toes to Bar
8/8- DB Jerks 50/35

*** Athletes if needed can replace skier with Rower***

09/01/2026

Strength:
Push Press

5 x 8 reps @ 50-60%

WOD: Every :75 x 15 Rounds

A: 22 Wallballs

B: 2- Rope Climbs
(As high as you can get in two pulls each time)

C: 12- DB Bench Press

08/30/2026

Looks like the Strength Cycle paid off. Awesome to see all the PRs be hit last week on our final stretch of the current cycle. This week is going to be all deload. Let the body sweat a bit but an easier week on the nervous system and muscles.

***Monday 9/7 Labor Day, only one 9:00am class***

Strength: Front Squats
Easy (< 50%)
6 x 6

WOD:
AMRAP18
12/10- Bike Cal
1 Rd Reverse DT @ 115/75
12/10- HR Pushups

Extra:
5 Sets
5- Chin ups
12- KB Shrugs
24- Alt Deadbugs

08/29/2026

A couple rope climbs every round today. Dress accordingly. I have extra knee sleeves at the gym if needed.

08/28/2026

Strength: Deadlifts
Hit 10 singles over 80%
Athletes can choose how heavy they want to go

WOD: Partner WOD

AMRAP4
8- Power Cleans 155/105
8- Sync Burpees over Bar
16- Sync Air Squats
(2:00 Rest)

X 4 Rounds

**Pick up where you left off each round

Individuals: Same but with 4 Power cleans

RTG:

08/27/2026

Every 7:00 x 5
(RX)
20/16- Cal Row
50- Double Unders
1000m C2

(RTG)
25/20- Cal Row
75- Double Unders
1500/1250C2

**goal should be to have 5:00/2:00 roughly
**if you feel like adding a little extra spice to the workout.. aim for a build during the row and bike. Athletes can choose the building increments.

Example:
12-8-5 / 10-6-4 on the row
600-500-400 / 500-400-350 on the C2

If you want to share equipment/lane with a friend… athlete 1 will start on the 0:00
Athlete 2 will start 2:00 behind

08/26/2026

Strength: Sn**ch

Every :75 x 10 Sets

5 sets of 1.1
5 sets of 1

70-80% for 1.1s
85%+ for 1s

WOD:
4 rounds
50ft DB Lunge 70/50
4- Bar Muscle Ups
(3:00 Rest)
**Repeat**


RTG:
2 Rounds
100ft Sandbag Lunge (100/70)
10- Bar MU
(3:00 Rest)
**Repeat**

Scale: 4 BMU = 1 Rope Climb

08/25/2026

Strength: Split Jerk
15:00 to Build to a heavy single.
** Hit some moderate weight as a warm up**
Then
Aim for 5 heavy attempts

WOD: each section for time

@0:00

5 Rounds
20- V Ups
20- Burpees to Plates (45+25)

@15:00
50- HSPU
**100 HR Pushups

@20:00
50- Pullups

RTG: Strict HSPU and Strict Pullup

Address

2201 SE Indian Street
Stuart, FL
34997

Opening Hours

Monday 5:15am - 1pm
3:30pm - 7:30pm
Tuesday 5:15am - 1pm
3:30pm - 7:30pm
Wednesday 5:15am - 1pm
3:30pm - 7:30pm
Thursday 5:15am - 1pm
3:30pm - 7:30pm
Friday 5:15am - 1pm
3:30pm - 7:30pm
Saturday 8:30am - 10am

Telephone

+17723416686

Website

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