Fort Myers Crossfit TB Thrs 9-1-2011 WOD:

Warm Up:

Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)


WOD:

TGU’s 3 each side x 3 rounds


Then Complete:

Row 100, 200, 300, 400,
GHD Hypers 10, 15, 20, 25,
Jump Rope 100, 200, 300, 400,





Important:
NO Classes for Labor Day!
CrossFit & Zuleta’s will be CLOSED!!!

Inov-8 F-Lite 230 Shoes for sale

Inov-8 F-Lite 230 Shoes for sale

Size 11.5 mens
$75.00

See Jeremy in the gym to try them on.

Fort Myers Crossfit TB Wed 8-31-2011 WOD:

Warm Up:


Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)



WOD: ANGIE- Timed

100 Pull Ups

100 Push Ups

100 Squats

100 Sit Ups



Important:
NO Classes for Labor Day!
CrossFit & Zuleta’s will be CLOSED!!!

Fort Myers CrossFit TB Tues 8-30-2011 WOD:

Warm Up;

Run Form and Technique


WOD:

400 m. Run x 2 rest 2 minutes

200 m. Sprint x 2 rest 2 minutes



6 Rounds

20 Yrd Sprint + ladder Drills

Phil & Jeremy get certified

Phil completed his CrossFit Level 1 Coaching test this past weekend in Tampa. Phil has been and will continue to work side by side with Cordula and Jeremy in our evenning classes. If you haven't met Phil yet you'll have to come to our evenning classes or Sat. Boot Camp to say hi to him. He'll be the big bald guy in the room. lol.

Coach Jeremy B. also took the test as a re-test to update his certification and maintain the CrossFit Thoroughbreds affiliation.

Can you find Phil in the photo?

CrossFit Level 1 Test Group Photo
Held at CrossFit Tampa
August 27th & 28th, 2011

Fort Myers Crossfit TB Mon 8-29-2011 WOD:

Warm Up:

Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)



WOD

Fight Gone Bad

3 Five Minute Rounds of:

Wall Ball Shots

Box Jumps

SDLHP

Row

Push Press

Fort Myers Crossfit TB Sat Boot Camp 8-27-2011 WOD:

Important:

There will be no Boot Camp on Saturday Aug. 27th 2011. All coaches will be gone for a CrossFit educational seminar and the Summer Crush Games!

The gym will be open from 9 to 9. Feel free to come in on your own!! Please be courteous: clean and put away all equipment!


If you have any questions see Jeremy or Cordula

239-851-3940
crossfittb@yahoo.com



Here is a today's WOD:





For each body weight exercise complete the following reps:

Round 1= 25 reps, Round 2= 20 reps, Round 3= 15 reps, Round 4= 10 reps



Push Ups

Run to 41 & Back

Pull Ups

Jump Rope x 100

Lunges

Row x 200 m.

KTE’s

My Third Day Experience

Shellie Halstead


So, day three. First off, I had to explain to Phil that I had only said that I might never speak to him again for the comic effect. I think he took it well. He laughed and he didn't make me do more squats.

Instead, we started with a strict press using a PVC pipe. I must have done alright, because I graduated to a 15 pound weight bar. I continued to be a good student and my reward was more weight. Then more weight. Then more. Then more. Then too much. Then a little less. (Seriously - what kind of masochist designed that reward system???).

In the end, I lifted 55 pounds. More than once. It was pretty awesome. Good thing too, because the next exercise was less successful.

Who came up with the name "sumo dead lift high pull" anyway? What do those words strung together actually mean? I think it's really just to hide the fact that its a squat with added weight and a little jump built in. How about we just call it the "squat, lift, pull, jump, hit yourself in the chin with a 30 pound kettle ball" or the SLPJHYITCWA30PKB for short?

The sumo part actually turned out to be a bit problematic. See. It starts with squatting. I can't even sit down without falling. Honestly, I spent the entire day getting my butt as close to possible to chairs before the falling part happened. It was also the first time I noticed just how many chairs have wheels, but I digress.

The sumo part requires squatting. Failure to squat causes one to lean forward and arch one's back improperly. Phil disapproves of that sort of behavior. After a brief discussion (which included my complaint that men don't experience quad pain in the same way as they can pee standing up), it was decided that stretching might be in order.

By stretching I mean doing a sort of plank while rolling my legs over a pool noodle. The point of this is to stop when you feel pain. Not because that makes the pain less. No. We stop because it hurts more. Didn't I say something about masochism before?

After the "stretching" (wink wink nudge nudge), I wanted to try the SLPJHYITCWA30PKB again. In the end, Phil and I decided that my arms just aren't long enough for the sumo part.

Okay. He decided that my quads were too sore. I decided that my arms weren't long enough. The key point is that we both agreed that focusing on just the high pull part would be good enough for today.

Do you have any idea what it feels like to hit yourself in the chin with a 30 pound kettle ball?

I didn't actually hit myself. Not really. It was just a tap. And my hands were between my chin and the ball. And, there really wasn't any danger because every time I started to get sloppy it was time to do push-ups anyway....

Fort Myers Crossfit TB Fri 8-26-2011 WOD:

Important:


There will be no Boot Camp on Saturday Aug. 27th 2011. All coaches will be gone for a CrossFit educational seminar and the Summer Crush Games!

The gym will be open from 9 to 9. Feel free to come in on your own!! Please be courteous: clean and put away all equipment!

If you have any questions see Jeremy or Cordula

239-851-3940
crossfittb@yahoo.com




WOD: Timed!


Row 100 m.

Jump Rope 100

O.H. Plate Carry to 400 & Back



Row 200 m.

Jump Rope 200

O.H. Plate Carry to 800 m.



Row 300 m.

Jump Rope 300

O.H. Plate Carry to 1 mile

Katie needs your help

Want to earn some cash while working out your muscles you've worked so hard on at CrossFit? Well I can help!


I need 2-3 people to help move me out of my apartment off Daniels and Plantation. It should only take a few hours.

I have some heavy furniture I need to be moved down one flight of stairs and into the moving truck.

That's all!

Please help!

I'll pay $50 each, and will have plenty of water to stay hydrated.

You can reach me at 561 676 4086.

Thank you CrossFit family. I miss you all!

My 1st CrossFit Experience

Hey Y'All ~ Here's Shellie's Thesis:

It was a day of learning, and (for better or for worse) the learning began with how to do front squats. (Fortunately there's a pole for that). Then it continued with how to do back squats. (Which, if it weren't for the pole, would have ended up with me stuck with my butt on a medicine ball with no way of standing back up again.) Once Phil had ensured that my legs had been turned into overcooked noodles, he informed me that the warm-up was over. (!!!!!!!).

Next, I learned how to use the rowing machine. (Fortunately, Phil is a gentleman and he held out his hand so I could steady myself as I tried to maneuver one of my noodles over the center of the machine.) Mostly, I was just happy to be sitting. Even after my arms started to burn. In fact, I was happy right up until I had to figure out how to stand up... and since there is no video, I'll move on to the next teachable moment.

Medicine balls. Apparently, holding one over your head and then slamming it into the floor so that it bounces is exercise. Let me say this. Noodles do not respond the way legs do. In reality, noodles do not even listen. For example, you say, "that ball didn't bounce very high, please bend so that I can catch it". They don't. Then you are forced to say "Right then. Please bend even more because now I've missed the ball and have to pick it up off the floor". The noodles just laugh. As I retell my story, it seems impossible that I actually managed to pick up the ball. So I'm thinking that I must have telekinesis because I am sure that I bounced it inadequately at least 9 more times. And I *know* Phil did not hand it to me. In fact, I distinctly remember him suggesting that I bend from the waist instead of trying to squat. What I cannot recollect is whether or not he was trying not to laugh.

Who would have thought that medicine ball bouncing would be followed by push-ups? What most people probably fail to notice about the push-up is that it is preceded by a lie-down. As far as I am concerned, that was the best part and I've decided that calling them lie-downs is just generally more positive, not to mention less intimidating. I think I'm going to suggest this to Phil, if I ever speak to him again.

After the last lie-down, one is expected to stand up. Phil offered to help, but fortunately I was close enough to some sort of unnamed torture device that I could pull myself up. You would think all this sitting and lying down would have aided in the recovery of my legs. But no. Still numb and not listening. This is the point at which Phil asked if I could walk from the building to 41. Across the parking lot. The big parking lot. I accidentally said yes. In my head, I was thinking - walk??? My noodles weeble. They wobble. I'm not sure that they are protected by the "don't fall down clause."


Apparently, I am a human Weeble, because I made it to 41 and back. Now, I am not sure my next move was the right one. I apologized to Phil for not have been able to run due to the complete lack of feeling in my legs. He was very encouraging as he guided me back to the rowing machine....

I can't imagine where it came from (*cough*), but I managed to find some more aggression for the next round of medicine ball bouncing. It actually bounced high enough for me to catch this time. The push-ups even seemed a bit easier. (The standing up, not so much). Then Phil said, can you walk to 41 again? I accidentally said yes (DAMN! DAMN! DAMN!). When I got back, Phil and Jeremy were both waiting for me. They were so nice. So encouraging. So kind. And then they asked, so are you coming back tomorrow? I accidentally said yes...



Having said all that.. it was actually pretty awesome :-):-)

Fort Myers CrossFit TB Thrs 8-25-2011 WOD:

Clean N Jerk:

5 x 50%, 3 x 60%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%, (3 x 2 x 95%)


Beginners work on Form & Technique

Fort Myers CrossFit TB Wed 8-24-2011 WOD:

Push Press

5 x 50%, 3 x 60%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%, (3 x 2 x 95%)



WOD: 6 Rounds

(No time limit, Work on strength not speed. Finish one before moving to the next)

Turkish Get Up x 3 each side HEAVY!!

Ring Push Ups x 10 or 20 MB Push Ups

KB SDLHP x 5 x 30, 25, 20, 15, 10 HEAVY!!

Fort Myers Crossfit TB Tues 8-23-2011 WOD:

WOD:

Partners Training (One person works while the other rests)


200 Sit Ups (10 reps then switch partners)

100 MB Rotational Passes

400 Mountain Climbers (200 each person), (20 reps then switch partners)

Hollow Rocks x 30 sec. x 6 rounds each person

Planks x 30 sec. x 6 rounds each person

Fort Myers CrossFit TB Mon 8-22-2011 WOD:

Front Squat

5 x 50%, 3 x 60%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%, (3 x 2 x 95%)


WOD:

Complete 2 Rounds at each station.


Complete one station before moving to the next


Station #1: MB Thrusters x 20 + 300 m. Row

Station #2: KB Swings O.H. x 20 + Run to 41 & back

Station #3: Burpee x 15 + Jump Rope x 100

Fort Myers Crossfit TB Sat Boot Camp 8-20-2011 WOD:

Sat. 8/20/2011 Boot Camp:



With a partner:


Couplet 1:

Partner A: 50 Double Unders or 100 Singles

Partner B: 50 Knees 2 Elbows

Switch



Couplet 2:

Partner A: 500M Row

Partner B: 400M Run

Switch



Couplet 3:

Partner A: 50 Box Jumps

Partner B: 50 Lunges (25 each leg)

Switch



Couplet 4:

Partner A: 50 KB SDLHP

Partner B: 50 Wall Balls

Switch



Finish

Both partners A and B do 50 Burpees at the same time

CrossFit on FOX News

A little exercise goes a long way: MyFoxTAMPABAY.com

Fort Myers Crossfit TB Fri 8-19-2011 WOD:

WOD:


2- Teams:  6- Rounds each person

KB Shuttle Run (20, 30, 40, 50)

Jump Rope x 50

Row 200 m.

Fort Myers Crossfit TB Thrs 8-18-2011 WOD:

Deadlift

5 x 50%, 3 x 60%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%, (3 x 3 x 90%)



WOD:

(Finish 1 exercise before moving to the next)

30 Min. Time Limit


Run 1 mile

Tire Flips x 60

Run 800 m.

Hypers x 60

Run 400 m.

Sit Up x 60

Run to 41 & Back

Fort Myers Crossfit TB Wed 8-17-2011 WOD:

Bench Press

5 x 50%, 3 x 60%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%, (3 x 3 x 90%)



WOD: 10 Rounds

Row 200 m
Push Ups 5 reps

Pull Ups 5 reps

Fort Myers Crossfit TB Tues 8-16-2011 WOD:

WOD: Timed!


Plate Carry 400 m.

KTE’s x 50

Plate 800 m.

MB Rotational Slams x 50 (each side)

Plate Carry 1 Mile

Fort Myers Crossfit TB Mon 8-15-2011 WOD:

Important: There will be no Boot Camp on Saturday Aug. 27th 2011. All coaches will be gone for a CrossFit educational seminar. We will be posting a workout. The gym will be open from 9 to 9. Feel free to come in on your own!! Please be courteous: clean and put away all equipment!



If you have any questions see Jeremy or Cordula


239-851-3940
crossfittb@yahoo.com





Monday 8-15-2011 WOD:

Back Squat

5 x 50%, 3 x 60%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%, (3 x 3 x 90%)



WOD :

20 Sec. Work, 10 sec. Rest, Complete 8 Rounds Each Exercise Before Moving to the Next, 1 min. Rest Between Exercises


Box Jumps

KB Single Arm Swings

Lateral Hops Over Small Hurdles

DB Single Arm Cleans

SDLHP

Fort Myers CrossFit TB Sat 8-13-2011 Boot Camp:

Sat. 8/13/2011 Boot Camp:




WOD: Partners Training.

One person works while the other rests. Complete one exercise before moving to the next.


KB or DB Thrusters x 100 (10 per person then switch)

100 MB Passes (50 each person)

Lunges Weighted x 10 each leg x 120 (20 each person then switch)

Pull Ups x 100 (10 each person then switch)

Mountain Climbers x 200 (20 each person then switch)

Fort Myers CrossFit TB Fri 8-12-2011 WOD:

WOD:


Ring L-Sits 5 x 10-20 sec. hold (rest 10-30 sec. between sets)

5-Burpees after each L-Sit



MB Planks 5 x 60 sec. (Rest 20-30 sec. between round)

Hurdle Lateral Hops x 10 each side after each plank





GHD Hypers w/knee flexion weighted 5 x 10

KTE’s x 20 after each GHD Hyper

Fort Myers CrossFit TB Thrs. 8-11-2011 WOD:

WOD:

Start with the 45 lb. bar (40 min. time limit!)

(Keep adding 5-10 lbs. for men and 2.5 – 5 lbs. for women to each additional set until failure. Add up all pounds lifted for total score)




1 Deadlift +


1 Power Clean +


1 Thruster +

Trainers/Coaches Wanted

CrossFit Thoroughbreds is looking for 5 qualified, responsible and business minded trainers/coaches. Trainers/Coaches with their own clientele can bring them to CrossFit Thoroughbreds to train in a private to semi-private training atmosphere. Trainers/Coaches may set their own persoanl training rates for their clients.



*CrossFit Thoroughbreds requires all Trainers/Coaches to pay $40.00/mo./client

*Trainers/Coahes keep 100% of remaining training fees

*Interested Trainers/Coaches must have a current certification or degree, CPR and liability insurance

*Trainers/Coaches will be referred to as Sub-Contractors (Not Employees)


Trainers/Coaches will have access to the following hours for Private or Semi-Private training sessions:
Mon. - Thrs.: 9am - 4pm & 7pm - 9pm

Fri. & Sat.: 9am - 9pm

Sun.: CLOSED!

(Please note these hours are also used by our CrossFit members as an "Open Gym" for anyone that misses our regularly scheduled classes. Only a very small number of members use this during these times.)


CrossFit Thoroughbreds is NOT a commercial gym.

We are an athletic based training facility. Interested Trainers/Coaches must be skilled and proficient in the use of barbells, dumbbells, kettlebells, medballs, powerlifting, olympic lifting, strongman training, athletic strength and conditioning, body weight movements, running, rowing and other forms of cardiovascular conditioning exercises and programming.

We do NOT use machines!

If you have a current clientele base and are looking to earn a larger cut for your time and efforts then contact Jeremy Barnett at 239-851-3940 or email at CrossFitTB@yahoo.com.

Please visit our website at www.CrossFitTB.com to view pictures and videos of our facility and our training.

Fort Myers CrossFit TB Wed. 8-10-2011 WOD:

Wed. 8/10/2011:


Complete 2 Rounds Best Time

Run 1 mile

Row 5oo m.

Dumbbell Carry Single Arm to 400 m. Men 35-60, Women 15-30

(Switch hands half way back)

Jump Rope x 200

Darian Barnett 135 lb. 1-Arm Overhead Squat

CrossFit Perks! FREE TRAINING

CrossFit Perks

Starting on the 1st of each month you will have a chance to earn up to 1500 CF Perks Points. Below is a list of CF Perks Points to be earned. Complete these easy tasks each month, earn your 1500 points and you can get a FREE Month of CrossFit.

Please see Jeremy or Cordula for more details in the gym. 

Don't miss out on your chance to earn FREE training from CrossFit Thoroughbreds.

It's easy and it's FUN!

CF Earning Perks

• CF Level Testing Completed+500pts
• Refer a Friend+250pts
• new PR+50pts
• Each Class Attended+10pts
  E
• Each % of fat lost+50pts
• Facebook Post+10pts
• Tweet+10pts

Redeeming Perks

• Earn a Free month of CrossFit-1500pts

Fine Print

Points not valid for cash back (unless required by law). Must use in one visit. Does not cover tax or gratuity. Cannot be combined with other offers. To redeem points all 1500 points must be earned from the 1st of the month to the last day of each month. Points can not be carried over to the next month.

Save $$$ on Gas! Get this CBR F3

Selling my 96 CBR F3. It's a 600cc & runs strong and fast. It has full Devil exhaust headers back. Sounds great. Bike has 20,400 miles on it. Bike runs perfect. Has clean Florida title in hand.
NO JOY RIDES without cash in hand!!

Good:
Strong breaks front & rear
k/n air fliter 2 months old
Full carbon fiber Devil exhaust headers back
Carbob Fiber locking gas cap
Carbon fiber look tank protector
Serviced and oil changed 2 months ago (Needs service at 23,000 miles)
New rear tire 3 weeks old (ContiMotion 160/60 ZR17)
Front tire has good tread (ViperSport 120/60 ZR17)
Chain is 4 months old

Really fast, very realiable. Starts up every time. Never let's me down!


Bad:
Missing upper left fairing cover see photo (New one on Ebay is around $60-100)
Fairing was missing when I bought the bike.
Fairings have some minor cracks & scratces but that is to be expected. The bike is 20 years old.
New fairing kits on Ebay are around $500


This bike has never failed me. I want to keep it but I need to buy my son a car for his 18th Birthday.

I'm asking for $2,200 obo

You can call or text Jerermy at 239-851-3940. This is my business/personal phone for CrossFit Thoroughbreds.
If I don't answer please leave a message and I will get right back to you.

Fort Myers CrossFit TB Tues 8-9-2011 WOD:

WOD:  

Chelsea

On the minute every minute for 30 minutes:

5 Pull ups
10 Push ups
15 Squats

(mod.: 30 min AMRAP)


Darian just hanging out.

Back to School Personal Training Special

Back to School Personal Training Special

School is back in session and CrossFit Thoroughbreds is having a Back to School Personal Training Special. Many people start getting back into a workout routine once the kids are back in school and family vacations are coming to an end, so it is a great time to start thinking about taking care of your body and health. The holidays will be here before you know it and wouldn't it be nice to lose some inches before the temptations of holiday parties and Mom's great food get here.


If you've been out of the gym for the Summer and need a little extra push to get you back into the routine again then our Back to School Personal Training Special is just for you.

Sign up with one of our CrossFit Coaches for Private or Semi- Private Training Sessions and SAVE $$$$$!

BACK TO SCHOOL PERSONAL TRAINING SPECIAL:
Private Training Hours: Mon. - Fri. 9:00am - 4:00pm

Private One-On-One Training:
12 sessions per month= $540.00 (3-sessions/week)
(SAVE $60.00/mo.)

20 sessions per month= $800.00 (5-sessions/week)
(SAVE $100.00/mo.)


Semi-Private Training: (2-3 people per session. Price is per person)12 sessions per month= $500.00 (3-sessions/week)
(SAVE $100.00/mo./person)

20 sessions per month= $780.00 (5-sessions/week)
(SAVE $120.00/mo./person)



***Back to School Special does NOT include
CrossFit Classes or Sat. Co-Ed Boot Camp***

All sessions must be completed within 30 days of purchase.
All sessions and packages are pre-paid in advance or charged
by EFT Draft on either the 1st or 15th of each month.


If you know of anyone who is ready to get in shape, needs fitness help or advice please send them to our website, http://www.crossfittb.com/

To sign up for our Back to School Personal Training Special please call 239-851-3940 or email CrossFitTB@yahoo.com.

We look forward to working with you soon,
CrossFit Thoroughbred Coaches

Special Offer Ends 8/31/2011

Fort Myers CrossFit TB 8-8-2011 WOD:

Important: There will be no Boot Camp on Saturday Aug. 27th 2011. All coaches will be gone for a CrossFit educational seminar. We will be posting a workout. The gym will be open from 9 to 9. Feel free to come in on your own!! Please be courteous: clean and put away all equipment!
If you have any questions see Jeremy or Cordula 

239-851-3940
crossfittb@yahoo.com


Monday 8-8-2011

WOD #1: Complete 3 Rounds - Best Time

Goal to complete in under 15 min.

Partner Sled Push down room & back
Partner Barbell Carry to 41 & Back (Men 135, Women 65-95)


When finished rest 5 min. then complete:



WOD #2: 4-Rounds

As a team each person rows 100 m. until all meters are complete. Then they complete the run together


Row 400 m
Run to 41 & back

Fort Myers CrossFit TB Sat 8-6-2011 Boot Camp:

Sat. 8/6/2011 Boot Camp:

2 People Per Team


One person works while the other rests. 1 min. of work then switch partners. 8 min. per exercise. 4 min. per team member each. Count your reps for each minute of work for each exercise. Add all reps for each minute and each exercise to get your total reps for Groups 1-4. Add your reps and your partner’s reps together to get the team score. Team with the highest score WINS!!!



Group #1

Wall Balls

Rest 2 min


Group #2

Pull Ups

Rest 2 min


Group #3

KB Swings (Men 50-70, Women 30-40)

Rest 2 min


Group #4

Burpees

Fort Myers CrossFit TB Fri 8-5-2011 WOD:

WOD:

3 Teams compete to complete AMRAP in 40 min.


Round #1

Row 100
Jump Rope 100
Run to 41 & Back

Round #2

Row 150
Jump Rope 150
Run to 41 & Back


Round #3

Row 200
Jump Rope 200
Run to 41 & Back


Round #4

Row 250
Jump Rope 250
Run to 41 & Back


Round #5

Row 300
Jump Rope 300
Run to 41 & Back


Round #6

Row 350
Jump Rope 350
Run to 41 & Back


Round #7

Row 400
Jump Rope 400
Run to 41 & Back


Round #8

Row 450
Jump Rope 450
Run to 41 & Back


Round #9

Row 500
Jump Rope 500
Run to 41 & Back

Fort Myers CrossFit TB Thrs 8/4/2011 WOD:

Sumo Deadlift

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 75%, (3 x 5 x 85%)



WOD:

3- TEAMS AMRAP in 30 min.


KB or DB Cleans 1 arm (10 left, 10-Right) Heavy!!!

Plate Carry to 41 & back

20- Sit Ups Weighted

Back to School Personal Training Special

Back to School Personal Training Special

It's almost time for school to start again and CrossFit Thoroughbreds is having a Back to School Personal Training Special. Many people start getting back into a workout routine once the kids are back in school and family vacations are coming to an end, so it is a great time to start thinking about taking care of your body and health. The holidays will be here before you know it and wouldn't it be nice to lose some inches before the temptations of holiday parties and Mom's great food get here.


If you've been out of the gym for the Summer and need a little extra push to get you back into the routine again then our Back to School Personal Training Special is just for you.

Sign up with one of our CrossFit Coaches for Private or Semi- Private Training Sessions and SAVE $$$$$!

BACK TO SCHOOL PERSONAL TRAINING SPECIAL:
Private Training Hours: Mon. - Fri. 9:00am - 4:00pm

Private One-On-One Training:
12 sessions per month= $540.00 (3-sessions/week)
(SAVE $60.00/mo.)

20 sessions per month= $800.00 (5-sessions/week)
(SAVE $100.00/mo.)


Semi-Private Training: (2-3 people per session. Price is per person)12 sessions per month= $500.00 (3-sessions/week)
(SAVE $100.00/mo./person)

20 sessions per month= $780.00 (5-sessions/week)
(SAVE $120.00/mo./person)



***Back to School Special does NOT include
CrossFit Classes or Sat. Co-Ed Boot Camp***

All sessions must be completed within 30 days of purchase.
All sessions and packages are pre-paid in advance or charged
by EFT Draft on either the 1st or 15th of each month.


If you know of anyone who is ready to get in shape, needs fitness help or advice please send them to my website, http://www.crossfittb.com/

To sign up for our Back to School Personal Training Special please call 239-851-3940 or email CrossFitTB@yahoo.com.

We look forward to working with you soon,
CrossFit Thoroughbred Coaches

Special Offer Ends 8/31/2011

Fort Myers CrossFit TB Wed 8-3-2011 WOD:

Push Press

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 75%, (3 x 5 x 85%)



WOD:

 4 Teams work to do AMRAP in 30 min.


Single Arm KB Thrusters x 5 each arm heavy

MMA Rows x 10 each arm heavy

Fort Myers CrossFit TB Tues 8-2-2011 WOD:

WOD:

4 Rounds

Hurdles (Laterals x 20 – 10 left-10 right, Front x 20) Rest 1 min.- Repeat



6 Rounds

Sprints , Rest 1 min.-Repeat

(Work with a partner for 100’)



4 Rounds

Jump Rope x 50

Mountain Climbers x 50

Burpees x 10