Thursday, May 31, 2012

Fort Myers CrossFit TB Fri 6-1-12 WOD:

WOD: 4 Teams for time! 5 Rounds

Row 200m

10 KTE's

10 HR Push Ups

20 DU's (80 singles)

Timer stops when all team members have completed all 5 rounds!






Fri. Night 7:00pm Boot Camp:


Non-CrossFit Members:
$40.00/mo. with EFT Draft payment or $50.00/mo. cash or check payment
( 4 - Fri. Boot Camps each month)

$15.00/ Single Visit





CrossFit Members:
$20.00/mo. with EFT Draft payment or $30.00/mo. cash or check payment
( 4 - Fri. Boot Camps each month)


$10.00/ Single Visit






CrossFit Warm Up + Junk Yard Dog Warm Up:


Team WOD: 
One partner works, while the other rests. 
Then switch until all reps are complete. 
Then move to the next exercise.


TIMED!
50 DB Shoulder Presses
75 Ring Rows
100 KB Swings
200 Sit Ups
300 M. Row each
350 Jump Ropes
400 m. Run each

CFTB Shirts are selling. Get yours TODAY!

Only a few Men's & Women's CrossFit T-Shirts left!!


Get yours today before they're gone!



CASH payment ONLY!!
$25.00 / shirt


Men's Sizes: 1- XL,  2-XXL
Women's Sizes: 8-S










































Thank you for your support,
CrossFit Thoroughbreds















Wednesday, May 30, 2012

Fort Myers CrossFit TB Thrs 5-31-12 WOD:

Strength: Bench Press 70 %

10 x 50%, 5 x 60%, 5 x 65%, (3 x 8 x 70%)


Skill Work:

Power Snatch or Squat Snatch

Pistols

Muscle Ups

Tuesday, May 29, 2012

Fort Myers CrossFit TB Wed 5-30-12 WOD:

Conditioning WOD:

Work with a partner!


WOD #1: 4 Rounds! One person works while the other rests!

Sprint Speed Bump to Speed Bump then switch

OH Plate Carry (45/25) Speed Bump to Speed Bump then switch

DB single arm Framers Carry down in right hand, back in left hand then switch


WOD #2: 4 Rounds!

KB Shuttle Run

Plank

One person will stay in plank position until the other completes the KB Shuttle Run then switch

Monday, May 28, 2012

Fort Myers CrossFit TB Tues 5-29-12 WOD:

Strength: Back Squat 70%

10 x 50%, 5 x 60%, 5 x 65%, (3 x 8 x 70%)


Choose one of the following wods to test:


WOD: "Karen"
150 WBS's (20/14)

10 min time cap!!


WOD: 10 min AMRAP
KB/DB single arm Thruster


WOD: 10 min AMRAP
KB/DB Clean N Jerk

Goal: 100


WOD: 10 min AMRAP
KB/DB Snatch

Goal: 200

Sunday, May 27, 2012

Fort Myers CrossFit TB Mon 5-28-12 WOD:

Happy Memorial Day!!

In observance of the holiday there will be no scheduled classes and no coaches avaiable! Come and use the open gym from 9 am to 8:30 pm.
Please clean up when you are done! Wipe off all equipment used and put everything back where you found it!

Thank You....Have FUN!! :-)


WOD Ideas…. DO one of the CrossFit Benchmark wods….THE GIRLS:

Annie
50 – 40 – 30 – 20 – 10 For Time
DU's
Sit Ups


Angie (for time)
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats


Barbara
20 Pull Ups
30 Push Ups

40 Sit Ups

50 Squats


Rest 3 Mins
Repeat All For 5 Rounds



Chelsea

5 Pull Ups
10 Push Ups
15 Squats

On the minute every minute for 30 minutes!



Cindy
5 Pull Ups
10 Push Ups
15 Squats


As Many Rounds As Possible (AMRAP) in 20 Minutes

Friday, May 25, 2012

Fort Myers CrossFit TB Sat 5-26-12 Boot Camp:


 



“21 GUNS – A MEMORIAL DAY SALUTE”  Saturday Boot Camp


Advanced WOD:
2 Rounds / Partner
21 Pull-ups

21 Burpee Box Jumps
21 Firemans Carry Back Squat
21 Burpee Box Jumps
21 Pull-Ups

Inter. WOD:
2 Rounds / Partner
21 Pull-ups
21 Burpee Box Jumps

21 Partner Squat (135/95)

21 Burpee Box Jumps

21 Pull-Ups


Beg. WOD:

2 Rounds / Partner

21 Pull-ups

21 Burpees

21 Squats w/plate (45/25)

21 Box Jumps

21 Pull-Ups



There will be NO SCHEDULED CLASSES and NO COACHES available on Memorial Day Mon May 28th 2012! The Gym will be open from 9am to 8:30pm

Fri. 7:00pm Boot Camp

Fri. Night 7:00pm Boot Camp:

Non-CrossFit Members:
$40.00/mo. with EFT Draft payment or $50.00/mo. cash or check payment
( 4 - Fri. Boot Camps each month)

$15.00/ Single Visit





CrossFit Members:
$20.00/mo. with EFT Draft payment or $30.00/mo. cash or check payment
( 4 - Fri. Boot Camps each month)

$10.00/ Single Visit






CrossFit Warm Up + Junk Yard Dog Warm Up:




Best Time Wins!!

4 athletes start and complete together as a Team:

400 M Run as a team.
When the entire team has finished the run they can begin the next exercise

150 DB Clean & Presses Two athletes working at a time, switch off as needed to complete all reps
When the team completes the DB Clean N Presses they can begin the next exercise,

400 m. Bar Bell Carry (one athlete carries at a time, switch partners every 50 steps)
When the team completes the barbell carry they can begin the next exercise

1000 m.  Row
Each athlete will row 150 m. then switch partners until the team reaches 1000 m. Then move to the next exercise.

200 Weighted Sit Ups 
Two athletes working at a time,  switch off as needed to complete all reps
When the team completes the sit ups they can begin the next exercise,

Walking Lunges to back fence & back 
(one athlete works at a time, each athlete completes 10 lunges each leg then the next athlete can start, keep switching partners until the team makes it back into the gym, then complete the last exercise)


All Team Bar Hang for Max time
Record the amount of time that the entire team hangs on the bar.  First one to drop will stop the clock. Subtract the time of the team hang time from your WOD time.

Thursday, May 24, 2012

Fort Myers CrossFit TB Fri 5-25-12 WOD:

There will be NO SCHEDULED CLASSES and NO COACHES available on Memorial Day Mon May 28th 2012! The Gym will be open from 9am to 8:30pm

Warm Up: Ladder Drills


WOD: 4 - 5 Teams - 2 Rounds

Finish 1 exercise as a team before moving to the next!


Suicides x 3 each team member

800m BB Carry - switch every 100 steps

800m Row (switch every 100m)

Survey Repsonses

I'd like to thank everyone for their survey responses last night. We appreciate all the feedback and the wonderful compliments. We're always striving to improve our CrossFit program for our members. We want our members to feel free to make suggestions and bring new ideas to us to help us build and grow in the direction that our group is interested in.

Move Over
Some of you had concerns over lack of equipment and space. We have addressed the space issue by opening the room several weeks ago and now have an additional 1200 sqft. As for equipment we are in the process of ordering more barbells, bumper plates and squat stands. We should have them in the next 4-6 weeks.

Make it Harder!
A few people had mentioned wanting harder or more challenging WOD's similar to the CrossFit Open competitions. We have been working on the programming and have added in more challenging WOD's, Named WOD's and even team related WOD's. If you feel you need more than what is posted in our daily WOD please see Jeremy or Cordula and they will be happy to show you how to increase the intensity of the WOD to get more out of it. We love making it more challenging and are happy to assist you.


A Little Competition
We asked if anyone was interested in team WOD's, races or competitions and many of you seemed very interested. There are many Tough Mudder events, 5K's, Fitness Challenges, Olympic Lifting Competitions and Powerlifting Competitions going on each month. If you have any interest in competing in such events please let Cordula or Jeremy know. We would love to help you prepare for these events. We may even be able to start a team for each event to make it more fun.

We had 18 people show up last Friday night at 5pm for a friendly team WOD. This is not a scheduled or coached class. This was a group of CFer's just getting together to have some fun. We'd like to keep doing this on Friday's for anyone interested in coming out to compete and challenge themselves more. As previously mentioned we are NOT coaching during this time. If you are unfamiliar with most of the exercises or are not up to competition pace for the WOD's then this may not be something you're ready for just yet. Continue with the weekly CrossFit classes until you have learned and perfected each of the CrossFit exercises, built up your strength, skill, speed and power to be able to compete with the teams. You'll be ready soon enough. Then get in there and give them hell.

That's Too Much!
One final issue some members addressed was the cost of our Olympic Lifting class on Saturday. Several people felt that $90 for 3 months (24 total hours of coaching) was too much. We're sorry you feel this way but this is not a typical CrossFit class. This is a 2 hour skill related class dedicated to improving and perfecting each participants form and technique on the Clean N Jerk and Snatch. The two most complicated lifts known to man to perform. We do practice these movements in our regular CrossFit classes but in our Oly Class we are able to spend much more time on each individual persons form and technique. We can pick apart all the flaws in mechanics and work on perfecting form, technique, speed and power. Our coaches have invested many years into their education, practice and perfection of these lifts to be able to coach our members and get them the results they are looking for. We would hope that our members would value our expertise and our time invested and see that the  $3.75 for each Saturday class is a bargain and hugely under priced for the quality coaching each member receives. We value and respect each of our members and their time. We would hope our members would value and respect or knowledge, time and service as professionals equally.

Once again we thank and value each of our members and look forward to better serving each of you in the future.

Thank you,
CrossFit Thoroughbreds Staff

Wednesday, May 23, 2012

Fort Myers CrossFit TB Thrs 5-24-12 WOD:

There will be NO SCHEDULED CLASSES and NO COACHES available on Memorial Day Mon May 28th 2012! The Gym will be open from 9am to 8:30pm

Strength: Sumo Deadlift (70%)

10 x 50%, 5 x 60%, 5 x 65%, (3 x 8 x 70%)


Strength WOD: 5 Rounds

Rack Pulls heavy x 5 or advanced: Clean Pull from floor heavy x 5

Rope Climbs x 2

Tire Flips down the room

Tuesday, May 22, 2012

Fort Myers CrossFit TB Wed 5-23-12 WOD:

There will be NO SCHEDULED CLASSES and NO COACHES available on Memorial Day Mon May 28th 2012! The Gym will be open from 9am to 8:30pm

Strenght: OH Squats 70%

10 x 50%, 5 x 60%, 5 x 65%, (3 x 8 x 70%)


WOD: "FRAN"

21 15 9

Thrusters, Pull Ups

Monday, May 21, 2012

Fort Myers CrossFit TB Tues 5-22-12 WOD:

There will be NO SCHEDULED CLASSES and NO COACHES available on Memorial Day  Mon May 28th 2012! The Gym will be open from 9am to 8:30pm

WOD: Tabata 20 sec on 10 sec off, 8 Rounds per exercise, 1 min rest between exercises

Sit Ups,
Rowing,
Mountain Climbers,
Lateral Hurdle Jumps,
Hollow Body Position Plank,
Rotational Slams,
Superman

Cordula's Muscle Ups


video

CPR Class June 9th


Sunday, May 20, 2012

4pm & 7pm CrossFit Classes added

Untitled document


4:00pm & 7:00pm CrossFit Classes Available 5-21-2012!!



Due to the overwhelming number of new members in our 5pm and 6pm CrossFit classes we will now be adding a 4:00pm and a 7:00pm CrossFit class to our schedule beginning Mon. 5-21-2012.


These classes will be held Monday through Thursday. We encourage members that have the time flexibility to utilize these new hours in order to thin out the classes and make it more manageable for the coaches and a more personable experience for each member.


As CrossFit coaches we want to provide quality service to each member and give each of you the attention you deserve. By adding these additional class hours and thinning out the classes we know we can provide quality coaching to each of our members and get each of you the results you're looking for.

Should you have any questions or concerns please contact Jeremy Barnett at 239-851-3940 or at crossfittb@yahoo.com.



Thank you for your continued support,
CrossFit Thoroughbreds

Fort Myers CrossFit TB Mon 5-21-12 WOD:


Strength: Push Press 70%

10 x 50%, 5 x 60%, 5 x 65%, (3 x 8 x 70%)

WOD #1: 5 min Ladder 1, 2, 3, 4.....
Push Up

Power Clean (115,75)

WOD #2: 5 min Ladder 1,2,3,4....
DU's

KB Swings


Mod. WOD #1: 5 min Ladder 1, 2, 3, 4.....
HR Push Up

KB High Pull

Mod. WOD #2: 5 min Ladder 1,2,3,4....
Jump Rope (single jumps)

KB Swings

Saturday, May 19, 2012

Friday Night Team WOD. 3,2,1 GO!!!!




Friday Night Team WOD.

Just a little friendly competition. We had a great turnout. 18 people showed up for a fun free for all WOD.
This was not a planned or scheduled class. No coaching was available for this WOD.
Just good friends getting together for some CFTB fun!

Hope everyone enjoyed it!

Friday, May 18, 2012

Fort Myers CrossFit TB Sat 5-19-2012 Boot Camp:

"MURPH"

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Squats

Run 1 mile

 
Mini Murph:

800m Run

70 Pull Ups

150 Push Ups

200 Squats

800m Run

 
Micro Murph:

400m Run

40 Pull Ups

80 Push Ups

100 Squats

400m Run

Fri. 7:00pm Boot Camp

Fri. Night 7:00pm Boot Camp:

Non-CrossFit Members:
$40.00/mo. with EFT Draft payment or $50.00/mo. cash or check payment
( 4 - Fri. Boot Camps each month)

$15.00/ Single Visit





CrossFit Members:
$20.00/mo. with EFT Draft payment or $30.00/mo. cash or check payment
( 4 - Fri. Boot Camps each month)

$10.00/ Single Visit




CrossFit Warm Up + Junk Yard Dog Warm Up:


WOD #1:
(4) - 4 Min. Rounds each exercise


1 min. of work, 1 min. of rest-- 4 Rounds
Complete 4 rounds of one exercise before moving to the next


Over / Under Hurdles w / KB
Burpees
Jump Ropes
Leg Raises
Ring Rows or Pull Ups

Thursday, May 17, 2012

4pm & 7pm CrossFit Classes added

Untitled document


4:00pm & 7:00pm CrossFit Classes Available 5-21-2012!!



Due to the overwhelming number of new members in our 5pm and 6pm CrossFit classes we will now be adding a 4:00pm and a 7:00pm CrossFit class to our schedule beginning Mon. 5-21-2012.


These classes will be held Monday through Thursday. We encourage members that have the time flexibility to utilize these new hours in order to thin out the classes and make it more manageable for the coaches and a more personable experience for each member.


As CrossFit coaches we want to provide quality service to each member and give each of you the attention you deserve. By adding these additional class hours and thinning out the classes we know we can provide quality coaching to each of our members and get each of you the results you're looking for.

Should you have any questions or concerns please contact Jeremy Barnett at 239-851-3940 or at crossfittb@yahoo.com.



Thank you for your continued support,
CrossFit Thoroughbreds

Fort Myers CrossFit TB Fri 5-18-2012 WOD:

WOD: 2 Rounds each station:


Station 1:

Farmers Carry to 41 and back

100 Mountain Climbers

Farmers Carry to 41 and back

100 Mountain Climbers

Station 2:

Cone Drills

Ladder Drills

Cone Drills

Ladder Drills





Fri. Night 7:00pm Boot Camp:

Non-CrossFit Members:
$40.00/mo. with EFT Draft payment or $50.00/mo. cash or check payment
( 4 - Fri. Boot Camps each month)

$15.00/ Single Visit





CrossFit Members:
$20.00/mo. with EFT Draft payment or $30.00/mo. cash or check payment
( 4 - Fri. Boot Camps each month)

$10.00/ Single Visit




CrossFit Warm Up + Junk Yard Dog Warm Up:


WOD #1:
(4) - 4 Min. Rounds each exercise


1 min. of work, 1 min. of rest-- 4 Rounds
Complete 4 rounds of one exercise before moving to the next


Over / Under Hurdles w / KB
Burpees
Jump Ropes
Leg Raises
Ring Rows or Pull Ups

Wednesday, May 16, 2012

Fort Myers CrossFit TB Thrs 5-17-2012 WOD:

Strength: Front Squat 65%
10 x 50%, 8 x 55%, 6 x 60%, (2 x 10 x 65%)
 

WOD #1: 5 min AMRAP

10 Squats

15 KB Swing
 

WOD #2: 5 min AMRAP

10 weighted Lunges (45/25 plate)

15 lat Hurdle Hops

Tuesday, May 15, 2012

Fort Myers CrossFit TB Wed 5-16-2012 WOD:

WOD:
100 DU's (300 Singles)

30 Burpees

15 Sit Ups

75 DU's (225 Singles)

30 Burpees

15 Sit Ups

50 DU's (150 Singles)

30 Burpees

15 Sit Ups



Untitled document


4:00pm & 7:00pm CrossFit Classes Available 5-21-2012!!



Due to the overwhelming number of new members in our 5pm and 6pm CrossFit classes we will now be adding a 4:00pm and a 7:00pm CrossFit class to our schedule beginning Mon. 5-21-2012.


These classes will be held Monday through Thursday. We encourage members that have the time flexibility to utilize these new hours in order to thin out the classes and make it more manageable for the coaches and a more personable experience for each member.


As CrossFit coaches we want to provide quality service to each member and give each of you the attention you deserve. By adding these additional class hours and thinning out the classes we know we can provide quality coaching to each of our members and get each of you the results you're looking for.

Should you have any questions or concerns please contact Jeremy Barnett at 239-851-3940 or at crossfittb@yahoo.com.



Thank you for your continued support,
CrossFit Thoroughbreds

21 Guns- A Memorial Day Salute

Monday, May 14, 2012

Fort Myers CrossFit TB Tues 5-15-2012 WOD:

Strength: Strict Press 65%
10 x 50%, 8 x 55%, 6 x 60%, (2 x 10 x 65%)
 

Advanced WOD: 3 Rounds

9 Hang Power Cleans UB (95/65)

11 Ring Dips

14 T2B
 

WOD: 3 Rounds

9 KB High Pulls

11 Dips

14 Leg Raises

Sunday, May 13, 2012

Fort Myers CrossFit TB Mon 5-14-2012 WOD:

Strength Deadlift 65%
10 x 50%, 8 x 55%, 6 x 60%, (2 x 10 x 65%)

Advanced WOD: 3 Rounds

3 Rope Climb

1 Sled Push

10 MB Slams


WOD: 3 Rounds

Skill Practice Rope Climb (or 10 Ring Rows to get stronger)

Sled Push

10 MB Slams



Untitled document


4:00pm & 7:00pm CrossFit Classes Available 5-21-2012!!



Due to the overwhelming number of new members in our 5pm and 6pm CrossFit classes we will now be adding a 4:00pm and a 7:00pm CrossFit class to our schedule beginning Mon. 5-21-2012.


These classes will be held Monday through Thursday. We encourage members that have the time flexibility to utilize these new hours in order to thin out the classes and make it more manageable for the coaches and a more personable experience for each member.


As CrossFit coaches we want to provide quality service to each member and give each of you the attention you deserve. By adding these additional class hours and thinning out the classes we know we can provide quality coaching to each of our members and get each of you the results you're looking for.

Should you have any questions or concerns please contact Jeremy Barnett at 239-851-3940 or at crossfittb@yahoo.com.



Thank you for your continued support,
CrossFit Thoroughbreds

Friday, May 11, 2012

Fort Myers CrossFit TB Sat 5-12-2012 Boot Camp:

Work with a partner! Each team will have one plate (45/25). One person works while the other rests!

Together complete the following work:
 

100 Push Ups (feet elevated on plate or hands elevated on plate)

100 Squats (holding plate)

100 Plate High Pulls

100 OH Lunges

800m Plate carry (switch plate as needed)

100 Burpees (resting partner will hold plate over head)
 

FINISH with a 400m Team RUN

Fri. 7:00pm Boot Camp


Fri. Night 7:00pm Boot Camp:

Non-CrossFit Members:
$40.00/mo. with EFT Draft payment or $50.00/mo. cash or check payment
( 4 - Fri. Boot Camps each month)

$15.00/ Single Visit





CrossFit Members:
$20.00/mo. with EFT Draft payment or $30.00/mo. cash or check payment
( 4 - Fri. Boot Camps each month)

$10.00/ Single Visit




CrossFit Warm Up + Junk Yard Dog Warm Up:


WOD #1:
20 min. AMRAP


8 Box Jumps or 16 Step Ups each leg
10 x Push Ups
12 KB High Pulls
14 Lunges (7 per leg)
Run to back fence and back

Thursday, May 10, 2012

Olympic Lifting Program Every Sat. 9:30- 11:30am

Untitled document

Olympic Lifting Program
Coach Darian Barnett
CrossFit Olympic Lifting Coach

Olympic Lifting classes will now be held Every Saturday Morning 9:30am - 11:30am.

We had such a great time teaching our group last Saturday that we wanted to open it to all members every Saturday.

You have 3 options to choose from:

Current CrossFit Members:
$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-CrossFit Members:
$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!)

Call 239-851-3940 or email crossfittb@yahoo.com for more information.
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.
-Increased Core strength, stability, muscular coordination 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, this class is for you!
Should you have any questions or would like to register please contact Jeremy Barnett at 239-851-3940 or at CrossFitTB@yahoo.com.



Thank you for your support,
CrossFit Thoroughbreds

4pm & 7pm CrossFit Classes added

Untitled document


4:00pm & 7:00pm CrossFit Classes Available 5-21-2012!!



Due to the overwhelming number of new members in our 5pm and 6pm CrossFit classes we will now be adding a 4:00pm and a 7:00pm CrossFit class to our schedule beginning Mon. 5-21-2012.


These classes will be held Monday through Thursday. We encourage members that have the time flexibility to utilize these new hours in order to thin out the classes and make it more manageable for the coaches and a more personable experience for each member.


As CrossFit coaches we want to provide quality service to each member and give each of you the attention you deserve. By adding these additional class hours and thinning out the classes we know we can provide quality coaching to each of our members and get each of you the results you're looking for.

Should you have any questions or concerns please contact Jeremy Barnett at 239-851-3940 or at crossfittb@yahoo.com.



Thank you for your continued support,
CrossFit Thoroughbreds

Fort Myers CrossFit TB Fri 5-11-2012 WOD:

WOD:
4 per Team. The entire team has to complete the run before moving to the row! The entire team has to finish rowing before moving back to the run! All out effort every time!!


3 Rounds per team

Row 400m


REST!
Run 400m

REST!




Fri. Night 7:00pm Boot Camp:

Non-CrossFit Members:
$40.00/mo. with EFT Draft payment or $50.00/mo. cash or check payment
( 4 - Fri. Boot Camps each month)

$15.00/ Single Visit





CrossFit Members:
$20.00/mo. with EFT Draft payment or $30.00/mo. cash or check payment
( 4 - Fri. Boot Camps each month)

$10.00/ Single Visit




CrossFit Warm Up + Junk Yard Dog Warm Up:


WOD #1:
20 min. AMRAP


8 Box Jumps or 16 Step Ups each leg
10 x Push Ups
12 KB High Pulls
14 Lunges (7 per leg)
Run to back fence and back

Wednesday, May 9, 2012

Olympic Lifting Program Every Sat. 9:30- 11:30am

Untitled document

Olympic Lifting Program
Coach Darian Barnett
CrossFit Olympic Lifting Coach

Olympic Lifting classes will now be held Every Saturday Morning 9:30am - 11:30am.

We had such a great time teaching our group last Saturday that we wanted to open it to all members every Saturday.

You have 3 options to choose from:

Current CrossFit Members:
$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-CrossFit Members:
$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!)

Call 239-851-3940 or email crossfittb@yahoo.com for more information.
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.
-Increased Core strength, stability, muscular coordination 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, this class is for you!
Should you have any questions or would like to register please contact Jeremy Barnett at 239-851-3940 or at CrossFitTB@yahoo.com.
Thank you for your support,
CrossFit Thoroughbreds

Fort Myers CrossFit TB Thrs 5-10-2012 WOD:

Strength: Cleans 65%
10 x 50%, 8 x 55%, 6 x 60%, (2 x 10 x 65%)


or Skill Practice Cleans

Advanced WOD: 10 min AMRAP

5 Strict CTB Pull Ups

10 Thrusters (95/65)

15 Burpees


WOD: 3 Rounds (10 min time cap)

10 Jumping Pull Ups (or Ring Rows)

10 Thrusters (75/45)

10 Burpees

Tuesday, May 8, 2012

Fort Myers CrossFit TB Wed 5-9-2012 WOD:

Strength: Bench Press 65%
10 x 50%, 8 x 55%, 6 x 60%, (2 x 10 x 65%)

 
Advanced WOD: 3 Rounds for time:

50 DU's

20 Pistols

10 Push Jerk (135/85)
 

WOD: 3 Rounds:

150 Jump Rope

20 Lunges (total steps)

10 Push Press (95/65)