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NameThe CrossFit Cube
OwnerLazaro "Lachi" Rodriguez
Phone(786) 256-9730
Address13960 SW 139 Court
Miami, FL 33186

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CrossFit 215 shared an image on Facebook

Fully stocked - Come check it out! #alltheprotein

CrossFit Main Line posted an article
CrossFit Main Line posted an article
CrossFit Main Line posted an article
CrossFit Main Line posted an article
CrossFit King of Prussia shared a link on Facebook Come try Crossfit at CrossFit King of Prussia in 2015!!

CrossFit Main Line shared an image on Facebook

Box Brief 1.28.15 - Expert Dave Newman dissects the double-under and offers tips that transfer over to triple-unders???!?!? Click the link below

Raleigh CrossFit posted an article
CrossFit Wilmington shared an image on Facebook

Review: Nicole Capurso's Flex Dieting Seminar at CFW Last week we hosted Nicole Cupurso and her Flex Diet seminar. I was very impressed. Nicole is not only a top weightlifter and CrossFitter (Team The Outlaw Way / Competitive Edge Performance), she speaks well and articulates the important parts of the Flex Diet and how to use it to reach your goals. First off... allow me to address the donuts. If you don't know, Nicole and many of her Flex Diet friends make jokes about eating donuts. They are NOT saying you should eat donuts, or other junk food, daily. Instead that it is ok to have one every now and then. The Flex Diet gives you a threshold... a specific number of grams of carbs to fit your donut into and therefore keeping the donut from derailing your goals. Most of you know I promote eating clean food... "Paleo" foods, if you will. I have tried to explain for years that the eating "Paleo" does not mean eating low carb or even that you should be. Granted some of the Paleo Purveyors did push a low carb version... that's dumb. Rather, you should eat the carbs, protein, and fat you need to accomplish your goals. No more and no less. I ate Paleo while training for an Iron Distance triathlon last year... I weighed ~225lbs so I sometimes ate 500+ grams of "paleo" carbs (fruit, potatoes, rice) to fuel each training day. Understand the difference between counting your macro nutrient intake and eating healthy are not always the same thing. For you Paleo freaks... you know, you guys and gals who eat a SUPER STRICT, 100% EVOLUTIONARY, CAVEMAN, PRIMAL HUNTER diet 80% of the time... what Nicole teaches is pretty much what you are already doing, only it quantifies it and keeps you from having to lie to yourself about being such a healthy hunter gatherer. Moving on... the Flex Diet is a pretty simple way to figure out how much you should eat per day. The equation uses a multiple to adjust for your specific goal fat loss, performance, weight gain, etc.). I prefer the Flex Diet approach over The Zone to lining out the number of grams of protein, carbs, and fats to the Zone. It is a more practical and less confusing approach that I think more people can apply and stick to. Ultimately, sticking to a diet is most important part to your success with it. If losing weight (fat) is your goal, I highly recommend it. Most people I work with have no idea how many calories they eat each day, much less how many grams of protein, carbs, and fat. It blows my mind how many adults actually eat like year old children... they literally have no idea that they reason they are fat and unhealthy is they have Poptarts for breakfast, nachos for lunch, and pizza for dinner. When they add it up and find out they typically eat less than 50 grams of protein and more than 300 grams of carbs each day, it is an eye opener. The Flex Diet will force you to learn to plan your meals and give you clearly defined numbers of each macro you can consume each day. Some coaches and nutrition "experts" scoff at the Flex. They forget that the average person, just starting to diet, cannot gauge their food intake like we do. For a beginner, weighing, measuring, and counting is a great way to get educated on eating and dieting. I don't care which method a person uses to diet if it works. The bottom line... Nicole presents the info in a clear and concise manner. I highly recommend you attend when she is in your area. If you want to know more about implementing the Flex Diet now, hit me up. Or contact Nicole... she does online coaching at a great rates.

CrossFit Center City shared a link on Facebook

Two of our athletes just got done traveling the world AND CrossFitting through it - check out how their trip went here! #strengthanywhere

Raleigh CrossFit posted an article
CrossFit Center City shared an image on Facebook

CFCCers! We are hosting a #BRINGAFRIEND session THIS Saturday at 11am. Do you have a friend who has been asking about trying out #CrossFit? Bring them out! Email to get them signed up ahead of time and to save them a spot. This is a FREE class for friends of members!

CrossFit Wilmington shared an image on Facebook

Clean Eatz, Wilmington's favorite healthy place to eat is two years old today! Swing by and get a great meal made from the best ingredients and congratulate Don and Evonne! 203 Racine Drive

CrossFit Center City shared an image on Facebook

#basementofdreams #happypeople #bestmembers

jodilynn published the post First Date Jitters on Tabata Times
By Jodi Lynn Jordan CrossFit Algiers Few things make me more nervous than visiting a new box...
CrossFit Main Line shared an image on Facebook

Row, row, row! CFR5's athletes hit the rowing hard this morning in our METCON: “Bombo Genesis” 2000m Row Then, 30-20-10 Dubs (x3) Sit Ups *20min time cap

CrossFit Delaware Valley shared an image on Facebook

Great Community!

Kristy Parrish published the post Working Out More: Is It Worth It? on
Editor's Note: This article was originally published to the Beyond the Whiteboard blog on 28...
CrossFit 77 posted an article
CrossFit 77 posted an article
Oak City CrossFit posted an article
Breaking Point Fitness CrossFit Ridge Ave shared an image on Facebook

Wednesday 1/28/15 1. Snatch Complex Power Snatch + Squat Snatch – work up to a heavy set 2. For Time: 30 Power Snatches at 70% of the Snatch Complex above. Every time you break complete 2 Muscle ups or 6 pull ups + 6 dips.

CrossFit RDU shared a link on Facebook

CrossFit RDU posted an article
CrossFit 919 posted an article
CrossFit King of Prussia posted an article
CrossFit Durham shared a link on Facebook

CrossFit Invoke shared an image on Facebook

Started at the bottom! #footwork #strength #progress #ropeclimbs #crossfit #cfinvoke #cfiathlete #cfibootcamp #training #fitness #getfit

CrossFit Invoke shared an image on Facebook

@raleighrawjuice put in serious work today! #burpees #cfinvoke #cfibootcamp #fitness #cfiathlete #crossfit #thrusters #stayfit #healthyliving #change

CrossFit Invoke posted an article
CrossFit Harrisburg posted on Facebook

Lots and lots of pr's today. Keep it up! Hard work does pay off.

CrossFit Durham posted an article
CrossFit RTP posted an article
CrossFit Coastal shared an image on Facebook

Beginners Class was a blast to coach tonight always! We had all different levels and a bunch of new faces in the mix. Energy through the roof - keep it up everyone. Brutal but Fun. Deadlifts / Sprint team workout. Also welcome to Rob who joined today, glad to have you on our team!

CrossFit Gastonia shared a link on Facebook

Wednesday's WOD

CrossFit Delaware Valley shared an image on Facebook

You guys all rocked tonight! Way to push yourselves. I had a blast coaching you. See you on Tuesday! - Julie :)

Ultimate CrossFit posted an article
CrossFit Wilmington posted an article
CrossFit Harrisburg posted on Facebook

Wednesday Squat Clean and Jerk (1 rep max) 20 mins Metcon (AMRAP - Rounds and Reps) 12 min Amrap 10 Shoulder press 95/75 20 front rack alt lunges 95/75

CrossFit Wilmington shared an image on Facebook

Ultimate CrossFit posted an article
Raleigh CrossFit posted an article
Raleigh CrossFit posted an article
CrossFit Exchange shared a link on Facebook

It is that time of year again. The comfort zone is just a place where dormant stale people live. Last year I personally witnessed more than a dozen PR's by doing nothing less than putting themselves out there and pushing through their comfort zone. Also this year, something new...a scaled division?? READ UP AND GET SIGNED UP! We will be doing each WOW on Friday (the day after it is released)!

CrossFit Durham shared an image on Facebook

Have no fear! Kill Cliff Berry has been ordered and is on the way!

CrossFit Harrisburg shared an image on Facebook

Another 3 for 3 pr day.

mqprunty published the post Are You Scared to Share Your Successes? You aren't Alone... on
Everyone makes fun of CrossFitters (even CrossFitters) for constantly talking about CrossFit or...
CrossFit 77 shared an image on Facebook

Loving the new racks! Thanks MuscleDriver USA! #poweredbymdusa

Krista Haapala, life coach and co-owner of CrossFit Beacon published the post There is no "Only" in CrossFit: Owning Our Accomplishments on
Trying to breathe life back into myself after a brutal WOD, I crawled on my hands and knees to fist...
South Charlotte CrossFit posted on Facebook

Ok y'all, we're giving Yoga another go! Poll Question: What day/time would you attend a yoga only class at SCCF? A- Saturday @ noon B- Sunday @ 9am C- sunday @ 10am D- other Respond in comments'

CrossFit Durham shared an image on Facebook

CrossFit Durham shared a link on Facebook

The Open is coming! The Open is coming! Be prepared! And register for Team CF Durham!

CrossFit LKN shared a link on Facebook

This week's Nutrition Talk Tuesday blog by Whitney discusses the importance of protein intake! Don't forget, this Saturday at 9am Whitney is hosting a Nutrition Seminar, the "10 myths to weight loss". Anyone is welcome to attend.

CrossFit Harrisburg shared an image on Facebook

Pr's in the house. Dee pr'd her deadlift, back squat and shoulder press.

21 CrossFit shared an image on Facebook

Virtual shoveling getting ready to start. 6am folks what did you think? Want to do this: a) never b) in a month or 2 c) a few times a year

tarynhaggerstone published the post Isolation Exercises: Not So Useless After All? on
If you haven't read them, check out Parts I and II of this 3-Part Series on "The Crossfit Exercise...
kakinda posted on CrossFit CSA

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charlie published the post Dental Symptoms that mean you’ll need dentures in the near future on
Dentures are false teeth made of ceramic or plastic material that are made to sit in place of...
ESC CrossFit Southend shared a link on Facebook

1/27/15 – 8:30am Class Trial Run

South Charlotte CrossFit posted on Facebook

PSA: Although we will "test" front and back squat this week, I do not expect big numbers, from anyone who has been consistent with training, due to the high intensity of CF Open metabolic work we have on the schedule. I.E. don't get frustrated if you don't PR on everything or anything, look at the big picture and have confidence in the squatting volume under our belts.