Sunday, August 31, 2008

Mon. 9-1-08 Labor Day W.O.D.:

Mon. 9-1-08 Labor day W.O.D.:


Warm-Up: 1 Round

Shoulder Circles + High Kness Slow/Fast + Squats + Lateral Shuffle + Bear Crawl + Lateral Plank Walks


W.O.D.: 2 Rounds per Exercise, 1 min. Work with 20 sec. Rest


Wall Ball Shots, Mountain Climbers, MB Rotational Slams, KB Clean N Press SB Hip Lifts, Leg Raises

Friday, August 29, 2008

Sat. 8-30-08 BOOT CAMP

Sat. 8-30-08 BOOT CAMP:

BOOT CAMP Warm Up: 10 min.

BOOT CAMP: (Two teams complete for best time)


Each team member must complete 3 rounds of:


200m. – Row

100 yrd. Sprint Relay (Must touch partners hand before partner can start)

10 – Tire Jumps

20-Push Ups

30-Sit Ups

CrossFit is getting BIGGER!!!

CrossFit is getting BIGGER!

Hey CrossFitters,

If you didn't make it in on Friday here is a look at the new CrossFit space. We now have 3000 sqft. of CrossFit area to work in. More room for more work.

Check out the pictures below.

Thursday, August 28, 2008

Fri. 8-29-08 WOD

Fri. 8-29-08 W.O.D.:

Warm Up: 2 Rounds

20-Partner MB Sit Up Passes

20-each side-Partner MB Trunk Rotational Passes

10-each-Partner MB Overhead/Under Passes

10-Partner Push Up Claps each hand

50-Partner Band Rows in Squat Position


W.O.D.: Complete 3 Rounds

20-Jumping MB Slams

20-Ring Body Rows (Advanced feet elevated)



Tuesday, August 26, 2008

Wed. 8-27-08 WOD

Wed. 8-27-08 W.O.D.:

Warm Up: 1 lap around bldg. + 20 B.W. Squats + 30 MB Toe Taps each leg + Samson Stretch + Quad Stretch + Glute/Ham Stretch


W.O.D.:  Complete 1 exercise before moving the next

10, 8, 2 x 5, 2 x 3, 1 x 2, 1 x 1 RM


 If she can do it..


 and he can do it..

I know you can do it to!

Monday, August 25, 2008

Train body parts seperately

Body Builders split up body parts to train. Why don't we????

Tues. 8-26-08 WOD

Tues. 8-26-08 W.O.D.:


Team Efficiency Row (10,000m with restrictions, see below)


The goal is to complete the row as quickly and efficiently as possible. However, if s/m count reaches 24 then you are penalized by adding 1:00 to your overall finish time for each separate infraction. For example, if your final time was 20:00 but twice during the row your s/m count hit 24 then you would be penalized 2:00 making your new adjusted time 22:00.


Each team member rows 200m. then switches with another team member. Then move onto core exercises.


Core exercises: (10 each)


KTE’s + Mountain Climbers + Crossed Leg Sit Ups + MB Trunk Rotations



Sunday, August 24, 2008

CrossFit Night Out at Blu Sushi

Hey CrossFitters,

I'd like to say thank you to everyone that came out to the CrossFit Night Out at Blu Sushi in the Gulf Coast Town Center. We had a great turnout with about 30 people. I would also like to say a special thank you to Peter Schmid the owner of Blu Sushi and one of our very own CrossFitters. Thanks Peter for the hospitality, great food and drinks. We'll definitely have to do this again very soon.

So, with all the good times, good food and many many drinks everyone should be ready to get back to the gym on Monday and be ready to sweat it out.

Thanks again and I'll see everyone Monday,

Jeremy Barnett

Mon. 8-25-08 WOD

Mon. 8-25-08 W.O.D.:


Shoulder Stretches

MB Rotational Group Pass (1min. L - 1 min. R)

Squats 30 sec. then Squat jumps 30 sec.


Core Lift: Push Press 12, 8, 4, 3 x 3, 2 x 1


W.O.D.: (Complete 25 reps per side for best time)

KB Single Arm-Clean + Thruster + Overhead Squat (Men 40-70, Women 20-40)