Tues. 12-1-09 WOD

Warm Up:
Shoulder Stretches
Figure 4’s x 4
Light Jog x 2
Faster Jog x 2
Light Run x 2
Faster Run x 2
Leg/Hip/Calf Stretches

WOD: 5K RACE DAY!

EA Youth Club Update

A big post-Turkey day thanks from all of us at EA for those that have responded to the EA Thoroughbred Challenge!

We're encouraged by all of the questions, interest and even some early commitments. What better way to work off those holiday calories and lighten the burden on your wallet too. We understand that times are tough and that's why we are extending this contest to everyone. We want to make it easier for you to get or stay involved with our gym. In this challenge, when you give you definitely get back:

Blue Ribbon, 1 yr EA membership = highest $ amount donated or referred ($2,500 minimum)

Runner Up, 6 mnth EA membership = 2nd highest $ amount donated or referred ($1,500 minimum)

2nd Runner Up, 3 mnth EA membership = 3rd highest $ amount donated or referred ($1,000 minimum)

4th Place, 6 mnth EA Bootcamp membership = 4th highest $ amount donated or referred ($500 minimum)


Keep in mind folks, it is not just what you give, it is what you can get others to give as well. If you refer an individual or organization to us, you get credit towards the Challenge. Corporate donations and grants to non profit organizations are down in this economy, no doubt about it. However, donations from private philanthropists have actually stayed just about level. There's a ton of investment money sitting on the sidelines right now and philanthropists want to put their names on a legacy. The EA Youth Club will be that legacy! Who do you know that gives? Large or small? This youth outreach will impact and change lives. Send emails, refer anyone and everyone to us, get involved! Again, for more info please go to any of the below links:

EA Youth Club FaceBook Page

EA Youth Club Website

Thanks for your time and generosity! We'll be in touch with updates and look forward to celebrating with you in the new year!

Jay Kollar

Kollar Independent Consulting

& Development, LLC

Mobile: + 1 239.233.6783

Email: jay@kollarconsulting.com

www.kollarconsulting.com

Mon. 11-30-09 WOD

Core Lift: Overhead Squats-1RM TEST
5 x 50%, 5 x 60%, 3 x 65%
3 x 75%, 2 x 80%, 1 x 85%, 1 x 90%, 1 x 95%
Find 1RM in 3 attempts


WOD: KAREN-150 Wall Ball Shots
Men on one team and women on another team. Men split into two teams and women split into two teams. Men compete against each other and women compete against each other to complete 150 reps of Wall Ball Shots in the best time possible. Each team member will complete 10 Wall Ball Shots then pass the ball to the next team member. Continue through all team members until you finish 150 reps.
1st team finished wins!

Sat. 11-28-09 Men's Only Boot Camp

3-Rounds per person
Truck Pull/Push: With the chest harness pull the truck 50 feet then push the truck back to the start.

Sandbag or Stone Loading: 10 Loads per person onto a 52-60” platform

Fat Bar Clean N Jerk: 5 x 5

Sat. 11-28-09 Co-Ed Boot Camp

2-Rounds per Group
Group Truck Push + Lunge/Run (2 people push the truck 100’ then do 15 walking lunges each leg back to the start. Then run together around the back lot)

Complete 5 Rounds:
Row 500 m.
10 Burpees
15 MB Rotational Slams (each side)
20 Squats

Fri. 11-27-09 WOD

We will only have 2 Boot Camp style classes on Friday 11-27-09. We will offer an 8am & 9am class ONLY! NO early or late evening classes!

Enjoy the holiday and have fun with the family. We will have regularly scheduled Boot Camp classes on Sat. 11-28-09. If you have any questions please contact Jeremy at 239-851-3940 or at crossfittb@yahoo.com .

Warm Up:
Shoulder Stretches
Squats
Lunges
High Knees
Band Rows
Hyperextensions

WOD: TABATA ME!
KB SDLHP (Men 60+, Women 40+)
Push Ups
Pull Ups
Wall Ball Shots
Planks
Sit Ups

Thrs. 11-26-09 Happy Thanksgiving-CLOSED!

Thrs. 11-26-09
HAPPY THANKSGIVING!



A day of rest from CrossFit. Now that’s something to be thankful for!
Have a wonderful Thanksgiving Day with your friends and family.

Also, remember the gym will be CLOSED on Thanksgiving Day. We will only have 2 Boot Camp style classes on Friday 11-27-09. We will offer an 8am & 9am class ONLY! NO early or late evening classes!

Enjoy the holiday and have fun with the family. We will have regularly scheduled Boot Camp classes on Sat. 11-28-09. If you have any questions please contact Jeremy at 239-851-3940 or at crossfittb@yahoo.com .

Wed. 11-25-09 WOD

Biggest Bench of the Day! Carl 385 lbs.

EA would like to wish everyone a Happy and Safe Thanksgiving tomorrow.

Also, remember the gym will be CLOSED on Thanksgiving Day. We will only have 2 Boot Camp style classes on Friday 11-27-09. We will offer an 8am & 9am class ONLY! NO early or late evening classes!

Enjoy the holiday and have fun with the family. We will have regularly scheduled Boot Camp classes on Sat. 11-28-09. If you have any questions please contact Jeremy at 239-851-3940 or at crossfittb@yahoo.com .

Happy Thanksgiving,
Jeremy Barnett

Warm Up:
Shoulder Stretches
Squats
Push Ups
Band Rows
Band Presses


WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Bench Press (Men start with 95lbs., women start with 45lbs.) (Increase weight each round)
Run to end of Drive & Back
KB Plank Rows each arm

Tues. 11-24-09 WOD

Remember the gym will be CLOSED on Thanksgiving Day. We will only have 2 Boot Camp style classes on Friday 11-27-09. We will offer an 8am & 9am class ONLY! NO early or late evening classes!

Enjoy the holiday and have fun with the family. We will have regularly scheduled Boot Camp classes on Sat. 11-28-09. If you have any questions please contact Jeremy at 239-851-3940 or at crossfittb@yahoo.com .

Warm Up:
Shoulder Stretches
Figure 4’s x 4
Light Jog x 2
Faster Jog x 2
Light Run x 2
Faster Run x 2
Leg/Hip/Calf Stretches

WOD: 3 Rounds per team (Men on one team women on another team)
Sled Push 15 yrds then sprint 15 yrds to KB’s
KB Overhead Carry 60 yrds then sprint back 15 yrds to sled
Sled Push 15 yrds back to start, tag team member so they can begin.

THEN COMPLETE 3 Rounds per team
Sled Push 15 yrds then burpee broad jump 15 yrds to KB’s
KB Farmers Carry 60 yrds then burpee broad jump back 15 yrds to sled
Sled Push 15 yrds back to start, tag team member so they can begin.

Mon. 11-23-09 WOD

Core Lift: Front Squat 1RM Test
5 x 50%, 5 x 60%, 3 x 65%
3 x 75%, 2 x 80%, 1 x 85%, 1 x 90%, 1 x 95%
Find 1RM in 3 attempts

WOD: AMRAP in 15 min.
5 Each Exercise

Double KB Swings + Double KB Cleans + Double KB Push Jerk

CrossFit Cook Out

WOW!
What an awesome party today. I had a great time with everyone. Thank you soooo much to everyone that came out to celebrate with me and espeacially to Josh and Lindsay for hosting the party. You guys did an amazing job today. I am so blessed to have so many wonderful people in my life.

Thanks for all the love and support,
Jeremy

CF Fat Fall Off Fitness Challenge Winners!
Indira-2 nd Place, Julie- 3 rd Place
Coach Danny
Janet- 1st Place & Coach Jeremy


Erika, Claudine, Lisa, Sarina

Adrian & Presley

Julie & Jeremy

Nick "The Thinker" & Josh

Claudine & Lindsay

Josh the "Master Chef"

Philip & Rhoda

Wayne & Spencer

The Birthday Kettlebell

Donna, Janet, Lynne, Julie

BIG D, Jeremy & Nana-Marion

Jeremy & Lindsay

Lindsay & Julie

My family:

Mom-Regina, Me-Jeremy, Nana-Marion, Son-BIG D

and my Dad-Steve

Danny & Carmen

BIG D, Danny, Carl

My B-Day KB Cake.

Philip, Jeremy & Carl

Josh & Lindsay

Janet, Josh

Danny, Carmen, Donna

Josh, Lindsay, Danny, Carmen, Julie, Janet