Monday, April 30, 2012

Fort Myers CrossFit TB Tues. 5/1/2012 WOD:

WOD: 2 Round 


Row 250m.

100 Mt. Climbers (each side)

Run 400m.

10x MB Rotational Slams (each side)

10x Box Jumps

10x KTEs

400m. Plate –or- Sandbag Carry




Jump Ropes

















Bar Benders Strength & Skill Class
7pm Mon. - Thurs.
Registration required!!

Class Prices: 
$40 per month with CrossFit Membership
$80 per month without CrossFit Membership
$5 per class with CrossFit Membership
$15 per class without CrossFit Membership


POWER WOD: Strength/Conditioning

4 Rounds 


Row 250m.

Sandbag Carry down and back

Tire Flip down & back

10x MB Rotational Slams

10x Box Jumps

Sled Push down & back




Sunday, April 29, 2012

Fort Myers CrossFit TB Mon. 4/30/2012 WOD:

Strength: OH Squat 1 RM Test 
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts


Group Instruction
























WOD: Heavy FRAN
Thrusters: 10 x 70%, 6 x 80%, 2 x 90% (Based Push Press 1 RM)

Pull Ups: Weighted vest, Band Resisted or Partner Assisted (No Jumping & No Band Assisted)


Bar Benders Strength & Skill Class
7pm Mon. - Thurs.
Registration required!!

Class Prices: 
$40 per month with CrossFit Membership
$80 per month without CrossFit Membership
$5 per class with CrossFit Membership
$15 per class without CrossFit Membership




POWER WOD:


Front Squat

Warm up: 3 sets (8,6,4)
Program: 4 sets (6 @ 65%)

Accessories:

GHR w/Weight: 3 sets (8,6,4)
Bands (from bottom) Regular Stance Squat: 3 sets (6)
(starting with bar of light weight and progress)
Pull Up Practice, Goal: 10 Strict Pull Ups

Abs: Hanging Knee to Chest: 3 sets (8)

Final 10 Minutes: Flexibility

Friday, April 27, 2012

No Boot Camp Sat. 4-28-2012!

Untitled document

IMPORTANT NOTICE!!

Due to the South East CrossFit Regionals in West Palm Beach we will NOT have Boot Camp Class on Sat. 4-28-2012.


Normally scheduled Boot Camp classes will resume on 5-1-2012.





All coaches will be attending the 2012 South East CrossFit Regionals in West Palm Beach. We encourage all our members to come with us and support the local Southeast CrossFit athletes as they compete in the World's most demanding athletic challenges.

The fittest athletes in the South East region will come here to prove their fitness April 27-29, 2012. After three days of grueling competition, the best athletes will move on to the CrossFit Games Finals at the Home Depot Center in California on July 13-15 to try to become the Fittest Athlete on the Planet!

Please contact Jeremy Barnett at the phone number or email listed below if you would like to follow us to this event.


Click here for event location MAP
Should you have any questions or would like to join us please contact Jeremy Barnett at 239-851-3940 or at CrossFitTB@yahoo.com.

Hope you'll join us,
CrossFit Thoroughbreds


If you can not join us we have something for you to do at home.
No need to miss your workout.
We have it covered for you.

Have FUN!!

AT HOME WOD:


Run 1-Mile then complete:

AMRAP in 30 min. of:

Push Ups + Lunges x 10 each

Burpees + Jump Squats x 15 each

Sit Ups + Mountain Climbers x 20 each

Then finish with a 1-Mile Run Cool Down easy pace!

Thursday, April 26, 2012

Fort Myers CrossFit TB Fri 4-27-12 WOD:

WOD:

400m OH Plate Carry (45/25)

Row 400m 
400m Farmer Carry (single arm - switch half way)

Run 400m 400m BB Carry (65/45)

Row 400m 
400m Plate Carry

Run 400m


Bear Crawl

Wednesday, April 25, 2012

No Boot Camp Sat. 4-28-2012!

Untitled document

IMPORTANT NOTICE!!

Due to the South East CrossFit Regionals in West Palm Beach we will NOT have Boot Camp Class on Sat. 4-28-2012.


Normally scheduled Boot Camp classes will resume on 5-1-2012.





All coaches will be attending the 2012 South East CrossFit Regionals in West Palm Beach. We encourage all our members to come with us and support the local Southeast CrossFit athletes as they compete in the World's most demanding athletic challenges.

The fittest athletes in the South East region will come here to prove their fitness April 27-29, 2012. After three days of grueling competition, the best athletes will move on to the CrossFit Games Finals at the Home Depot Center in California on July 13-15 to try to become the Fittest Athlete on the Planet!

Please contact Jeremy Barnett at the phone number or email listed below if you would like to follow us to this event.


Click here for event location MAP
Should you have any questions or would like to join us please contact Jeremy Barnett at 239-851-3940 or at CrossFitTB@yahoo.com.

Hope you'll join us,
CrossFit Thoroughbreds

Fort Myers CrossFit TB Thrs 4-26-12 WOD:

Strength: Sumo DL 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts (30 min. time limit)















WOD: Ladder – 10 min time cap!!

1 2 3 4 5…..
BB or KB SDLHP

Burpees

Pull Ups

Tuesday, April 24, 2012

Fort Myers CrossFit TB Wed: 4-25-12 WOD:

Strength: Push Press 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts (30 min. time limit)

Group Planks














WOD 1:
For the leader board: max reps OH KB Swings (50#/30#) 
Only reps OH will count as soon as KB drops below shoulders the attempt is over!


WOD 2:

4 Rounds

10 x MB Push Ups 
10 x Strict Presses (M95/75) (W65/45)
10 x Grasshoppers (each side)

Monday, April 23, 2012

You get more classes in May

Four more classes will be added to training schedule begining this May 2012




11:00am CrossFit Class
We will now have an 11:00am CrossFit class Mon. - Thrs.

We will need a minimum of 5 members participating in the class on a regular basis to keep this class on the schedule. If after 60 days we can not meet the minimum requirement for attendees we will remove this class from the schedule.




Mon. - Thrs.: 7:00pm Bar Benders Strength & Skill Class





Want to take your strength to the next level?
Improve your CrossFit Total, Oly lifts or hit more WOD’s as RX?


This is the answer.
Introducing our brand new
“Bar Benders Strength & Skill Class".

This class is designed for anyone interested in taking their stregnth training to the next level.
Break through all those annoying sticking points and barriers. Learn ways to improve your stregnth and performance with specialized strength & accessory exercises. You will also work on improving form, technique and flexibility on all the core lifts and CrossFit functional exercise movements.

This class will focus on improving:
Squat (Overhead, back & front) technique & stregnth

Bench Press technique & stregnth
Deadlift & Sumo Deadlift technique & stregnth
Strict Press technique & stregnth
Pull Ups technique & stregnth
Increase flexibility & R.O.M
Improve strength, speed, power & explosiveness

This Class Does Require a Registration Fee.
Individual Class Prices
$5.00/class for members
$10.00/class for non-members

Unlimited Monthly Class Prices (Add on to current membership)
$40.00/mo. CF Members
$80.00/mo. Non-Members (Debit/Credit Card Payment Only!)




Olympic Lifting Program
Coach Darian Barnett
CrossFit Olympic Lifting Coach


This is a 12 week program of olympic lifting training.






This program will begin on: Saturday May 5th, 2012
And conclude on: Saturday July 28th, 2012.
All registrations must in by: Thursday May 3rd, 2012
Classes will be held every Saturday from 9:30am - 11:30am.
Every 12 weeks a new session will begin!
Dedicated to the Following:
Snatch
Clean & Jerk
Deadlift & Squat
WOD

Class size is limited to 20 athletes so register today!
For more information & to register please click HERE






Beginning Friday May 4th, 2012

Friday's at 7:00pm Gymnastics Class



"Gymnastics gives children the tools they need to build a successful future: courage to explore unique talents, the confidence to set lofty goals and the creativity to reach them. Above all, it develops the discipline to achieve."
U.S. Gymnastics Federation


This program is for youth ages 8-16.

Your child will learn the fundamentals of gymnastics along with tumbling skills (forward/backward rolls, handstands, cartwheels, round offs, etc.), basic gymnastics vocabulary, and proper technique and form. Your child will learn the right way to stretch as well as gain the strength necessary to complete each skill in progression. Throughout this program, your child's coordination, muscle memory and overall body awareness will improve dramatically.

Please contact Jeremy Barnett for prices and to register at crossfittb@yahoo.com or by phone 239-851-3940.

No Boot Camp Sat. 4-28-2012!

Untitled document

IMPORTANT NOTICE!!

Due to the South East CrossFit Regionals in West Palm Beach we will NOT have Boot Camp Class on Sat. 4-28-2012.


Normally scheduled Boot Camp classes will resume on 5-1-2012.





All coaches will be attending the 2012 South East CrossFit Regionals in West Palm Beach. We encourage all our members to come with us and support the local Southeast CrossFit athletes as they compete in the World's most demanding athletic challenges.

The fittest athletes in the South East region will come here to prove their fitness April 27-29, 2012. After three days of grueling competition, the best athletes will move on to the CrossFit Games Finals at the Home Depot Center in California on July 13-15 to try to become the Fittest Athlete on the Planet!

Please contact Jeremy Barnett at the phone number or email listed below if you would like to follow us to this event.


Click here for event location MAP
Should you have any questions or would like to join us please contact Jeremy Barnett at 239-851-3940 or at CrossFitTB@yahoo.com.

Hope you'll join us,
CrossFit Thoroughbreds

Fort Myers CrossFit TB Tues 4-24-12 WOD:

WOD: for TIME!

Buy in: 2 min Plank followed by an 800m Run

4 Rounds20 Sit Ups
20 DU’s (60 Singles)
20 Seated Plate Trunk Rotations (45#/25#)
20 DU’s (60 Singles)
20 Leg Raises
20 DU’s (60 Singles)

Cash Out: 2 min Plank followed by an 800m Run

Sunday, April 22, 2012

Let the fun begin!

The wall is finally down and we have a ton room now.
I'd like to say a special thanks to Zuleta's Indoor Batting Cages for giving us the extra space for our training. I'd also like to thank Eric, Jason, Darian, Phil, Troy, Kelly and Dan for coming out to help us tear down the wall. We couldn't have done it without everyone's help and support.

You guys are AWESOME!!!

Let the WOD's begin!! 3 , 2, 1, GO!!!!


So sad to see our logo go.

It's getting there.

All that's left of the wall

Finally more room to play

We got our rings and ropes back up

Fort Myers CrossFit TB Mon 4-23-12 WOD

Strength: Front Squat 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts (30 min. time limit)


Skill: OH Squat 5 x 5 
Increase weight or use the time to practice with the bar or the PVC Pipe!!

Friday, April 20, 2012

No Boot Camp Sat. 4-28-2012!

Untitled document

IMPORTANT NOTICE!!

Due to the South East CrossFit Regionals in West Palm Beach we will NOT have Boot Camp Class on Sat. 4-28-2012.


Normally scheduled Boot Camp classes will resume on 5-1-2012.





All coaches will be attending the 2012 South East CrossFit Regionals in West Palm Beach. We encourage all our members to come with us and support the local Southeast CrossFit athletes as they compete in the World's most demanding athletic challenges.

The fittest athletes in the South East region will come here to prove their fitness April 27-29, 2012. After three days of grueling competition, the best athletes will move on to the CrossFit Games Finals at the Home Depot Center in California on July 13-15 to try to become the Fittest Athlete on the Planet!

Please contact Jeremy Barnett at the phone number or email listed below if you would like to follow us to this event.


Click here for event location MAP
Should you have any questions or would like to join us please contact Jeremy Barnett at 239-851-3940 or at CrossFitTB@yahoo.com.

Hope you'll join us,
CrossFit Thoroughbreds

Fort Myers CrossFit TB Sat 4-21-12 Boot Camp:

Complete 3 Rounds for each WOD before moving to the next! Finish each Round with a BEAR CRAWL down and back in the room!

Buy in: 400m Run

WOD 1:
12 Push Ups
31 Squats
20 KB Swings
11 Cal Row

WOD 2:
12 KTE’s
31 Sit Ups
20 MB Rotational Slams (each side)
11 BB (or DB) Power Clean and Press (M95/75 – W65/45)


Cash out: 50 DU’s (300 Singles)

Thursday, April 19, 2012

Fort Myers CrossFit TB Fri 4-20-12 WOD:

WOD: 6 Rounds:
Ladder Drills 2 x

Hurdles Over and Under with KB 1 x R /1 x L

Small Hurdles 2 x

Sprint to Speed Bump (SPRINT!) walk back to recover

Wednesday, April 18, 2012

Fort Myers CrossFit TB Thrs 4-19-12 WOD:

Strength: Conv. Deadlift 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts


Skill: Power Clean DB or BB 5 x 5 (adv. Squat Clean 5 x 5)

…time to practice or learn something new!:-)

Tuesday, April 17, 2012

Fort Myers CrossFit TB Wed 4-18-12 WOD:

Strength: Bench Press 1 RM Test!

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts (30 min. time limit)


WOD: 15 min AMRAP:
10 HR Push Ups

20 Superman

30 Mountain Climber (total reps)

Monday, April 16, 2012

Fort Myers CrossFit TB Tues 4-17-12 WOD:

WOD:

300m Row

30 KTE’s

1 mile Run

40 KB Swings

150 Lat Hurdle Jumps

250m Row

20 KTE’s

800m Run

30 KB Swings

100 Lat Hurdle Jumps

200m Row

10 KTE’s

400m Run

20 KB Swings

50 Lat Hurdle Jumps

Sunday, April 15, 2012

Fort Myers CrossFit TB Mon 4-16-2012 WOD:

Strength: Back Squat 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts (30 min. time limit)


WOD:
5 Min AMRAP
5x Sit Ups

10x Air Squats

15x Double Unders (50 singles)


***Rest 2 Minutes***

5 Min AMRAP
5x Burpees

10x Lunges (Alt. Legs)

15x Double Unders (50 singles)

Friday, April 13, 2012

Fort Myers CrossFit TB Sat 4-14-2012 Boot Camp:

One person works while the other rests! Complete one exercise as a team before moving to the next! Team Run to 41 & back (Team cannot begin workout until all members are back from run)

800m plate OH carry (45/25) - switch every 40 steps

200 Squats w/plate (45/25) - switch every 20 sec.

200 Push Ups - switch every 20 sec.

200 Sit Ups – switch every 20 se.

200 KB SDLHP – switch every 20 sec.

Finish with a 400m Run! Timer does not stop until both team members make it back to the gym!

Wednesday, April 11, 2012

Tuesday, April 10, 2012

Fort Myers CrossFit TB Wed 4-11-12 WOD:

WOD: 5 Rounds
100 Mountain Climbers (total reps)

20 MB Rotational Slams (total reps)

10 KTE’s (Beginner: Leg Raises)

Plate OH Carry to 41 and back! (45/25)

5 DB Clean N Press

Monday, April 9, 2012

Sunday, April 8, 2012

New Olympic Lifting Class starting in May

Olympic Lifting Program
Coach Darian Barnett
CrossFit Olympic Lifting Coach
We are looking to expand our training and offer more specific programs for those who are interested. We are going to add a 12 week program of olympic lifting training.
This program will begin on: Saturday May 5th, 2012
And conclude on: Saturday July 28th, 2012.
All registrations must in by: Thursday May 3rd, 2012
Classes will be held every Saturday from 9:30am - 11:30am.
Every 12 weeks a new session will begin!


Dedicated to the Following:
Snatch
Clean & Jerk
Deadlift & Squat
WOD

Class size is limited to 20 athletes so register today!
These classes are appropriate for members at all levels of fitness.
Beginners will focus on exercises that apply to both Power and Olympic weightlifting: the Back Squat, the Front Squat, the Overhead Squat, the Deadlift, the Power Clean, the Shoulder Press, and the Bench Press.
While there are certain technique requirements for these lifts, there is no single method that applies to every athlete. During our strength classes, the coaches will guide participants through technique intensive sessions in order to correct errors in form and determine the most suitable lifting technique for each athlete’s abilities, body proportions, and strength level. Once the participant’s technique has been perfected, the athletes will begin a strength program.
After the strength workout, the athletes will finish with a short, explosive metabolic conditioning workout. We recommend that trainees also participate in atleast two CrossFit class strength workouts per week to see the best results.
END OF PROGRAM EVENTS!!
*At the end of each 12 week program there will be a 1-RM Test of each lift to determine the participants strength, accuracy and skill in each lift.
*We will also have a friendly and fun competition which will include the Oly Lifts and WOD style workouts similar to the CF Games. Prizes will be awarded to the 1st, 2nd and 3rd place winners!


Coach Darian Barnett Clean N Jerks 305 lbs.

A participant can expect the following schedule per session:
-Warm-Up
-Stretch
-Skill Transfer of Movements
-Corrective Movements
-Hands On Feedback from the Coach
-Strength Program and Progressions
-W.O.D.
-Cool Down
-Stretch

Coach Darian Barnett Snatches 240 lbs.


Olympic Weightlifting is a safe and time efficient way to develop multiple athletic capacities within:
1. cardiovascular/respiratory endurance
2. stamina
3. strength
4. flexibility
5. power
6. speed
7. agility
8. balance
9. coordination
10. accuracy
Olympic Weightlifting consists of a “ground based” series of movements designed to create strength and power. This will carry over into any sport you’re currently participating in whether it be: Football, Soccer, Running, Baseball, Tennis, CrossFit, etc…
Full body development of our athletes is also a benefit of these lifts, including:
-Developing Kinesthetic awareness.
-Increasing muscle fiber diameter.
-Increasing neural adaptations.
-Improving intra-muscular coordination.
-Improving inter-muscular coordination.
-Increased “Core” strength, stability, and control.



Coach Darian Barnett 325 lb. Push Jerk



CFTB Member Oly Class Prices:
$15.00 drop in/ class
$40.00/mo. (add on to current membership)
$90.00/ 3 mo.- 12 weeks SAVE $30.00 (add on to current membership)
(All classes are pre-paid in advance. No refunds!)







NON- Member Oly Class Prices:
$30.00 drop in/ class
$100.00/mo.
$250.00/ 3 mo.- 12 weeks SAVE $50.00
(All classes are pre-paid in advance. No refunds!)



Coach Darian Barnett 345 lb. Overhead Squat


Whether you’re training for a competition, new to the lifts, developing your athletic capacity for another sport, or just enjoy the feeling of moving something heavy over-head, this class is for you!

Fort Myers CrossFit TB Mon 4-9-12 WOD:

WOD: ANGIE- Timed

100 Pull Ups

100 Push Ups

100 Squats

100 Sit Ups


Beginner Angie- NFT

50 Ring Rows (or Jumping Pull Ups)

50 Push Ups

50 Squats

50 Sit Ups

Friday, April 6, 2012

Men's CrossFit T-Shirts are COMING!!

Men's CrossFit T-Shirts are Coming!!

We are taking pre-orders for Men's CrossFit T-Shirts starting Mon. 4-9-2012.
All orders must be pre-paid and in by Mon. 4-16-2012

All Pre-Orders are CASH payment ONLY!!
$25.00 / shirt


This first order of shirts will be Royal Blue

Sizes: S, M, L, XL, XXL

Below is a mock version of the CrossFit logo placement and the slogan on the back of the shirt.















































Should you have any questions or would like to pre-order please contact:

Jeremy Barnett at 239-851-3940 or at CrossFitTB@yahoo.com.


Thank you for your support,
CrossFit Thoroughbreds















Fort Myers CrossFit TB Sat 4-7-12 Boot Camp:

Team work (5 - 7 people per team)

2 Rounds:

OH rope carry to 41 and back

600m Run with MB Toss

MB Toss Sprint Relay down and MB OH reverse Toss back

200 Squats (total reps for the team)



Thursday, April 5, 2012

Fort Myers CrossFit TB Fri 4-6-12 WOD:


WOD:  For Time!  Work with a partner!! One person works one person rests!

400m plate carry (1 plate per team - switch every 50 steps)

50 x Burpees

50 x Lateral Hurdle Hops (over and back = 1x)

50 x Hand Release Push Ups (beginner: 25 reps only!!)


Row 300m.




Wednesday, April 4, 2012

Tuesday, April 3, 2012

Fort Myers CrossFit TB Wed 4-4-12 WOD:


Front Squat – work up to 95%

5x50%, 3x60%, 2x70%, 2x75%, 1x80%, 1x85%, (3x2x95%)


WOD: 3 Rounds

10 Pull Ups
10 Squat Jumps
Run 400m
10 MB Rotational Slams (each side)
10 OH Lunges (45/25)
Run 400m




100% of customers would recommend CrossFit Thoroughbreds to a friend

Groupon customer feedback. Great responses so far.
Customer Feedback
Created with Raphaƫl 2.0.0
100% of customers would recommend you to a friend.
(5 responses)

Comments (3 total)



  • Go for it! What have you got to loose?? Just give yourself time to progress, and don't be afraid to try something new, many of the exercises are things I've never attempted to do before, or, in some cases, even seen done. But they show you how to do it step by step.
    April 1, 2012



  • You guys are awesome!
    April 1, 2012



  • I just bought my CrossFit Groupon and went to my first class. The staff was awesome. They really focused on making sure I understood the program and excersies. What I really liked was there focus on form. (Helps alot to prevent injuries!) I would highly recommend it and can't wait to go back!
    March 28, 2012
  • Monday, April 2, 2012

    Fort Myers CrossFit TB Tues 4-3-12 WOD:



    Deadlift – work up to 95%

    5x50%, 3x60%, 2x70%, 2x75%, 1x80%, 1x85%, (3x2x95%)



    WOD:

    10x :90 Second Rounds

    75% Deadlift 1x, 2x, 3x...8x, 9x, 10x

    10x Sit Ups

    *complete 1x deadlift and 10x sit ups the first round, 2x deadlifts and 2x sit ups the second, etc.

    Sunday, April 1, 2012

    Fort Myers CrossFit TB Mon 4-2-12 WOD:


    Push Press – work up to 95%

    5x50%, 3x60%, 2x70%, 2x75%, 1x80%, 1x85%, (3x2x95%)



    WOD:

    50x Double Unders

    20x Push Press (135#/95# - scalable)

    50x Double Unders

    15x Push Press

    50x Double Unders

    10x Push Press

    50x Double Unders

    5x Push Press