Friday, September 28, 2012

Fort Myers CrossFit TB Sat 9-29-12 Boot Camp:

 Hero WOD: “Carse” (45 min time cap)

21 18 15 12 9 6 3

Begin each round with a bear crawl down and back
Squat Cleans (95/65)
DL (185/135)
Box Jumps

CrossFit for $55/mo

30-Min. CrossFit or Strength Only Sessions!


These sessions are designed for those individuals with a hectic schedule that need to get in, workout hard and get on with their day. 

Members have the option of purchasing a Strength WOD ONLY Membership or a CrossFit WOD ONLY Membership. 

These memberships are great for those individuals that only want to strength train or for those that only want to do high intensity CrossFit training WOD's.

30 min. Strength WOD ONLY Membership:
These sessions begin on the hour:
(i.e 6am 7am, 8am, 4pm, 5pm & 6pm)

CrossFit WOD ONLY Membership:
These sessions begin on the 1/2 hour:
(i.e 6:30am, 7:30am, 8:30am, 
4:30pm, 5:30pm & 6:30pm)

Thursday, September 27, 2012

Fort Myers CrossFit TB Fri 9-28-12 WOD

Strength Accessory: 
10 8 6 4 
Lunges heavy each leg 
DB Rows heavy (each side)

rest 1 min between sets - increase weight 

WOD: Teams of 3 - 3 Rounds (25 min time cap)

Suicides x 4 per team member - relay
30 sec Hollow Rock x 4 one person working at a time (everybody should get 1 min rest)
30 tire flips & jump in & out of tire!  Perform one rep and switch (10 each until all reps are completed)
300m Relay x 4, one team member will be in a plank position, one resting

Wednesday, September 26, 2012

Fort Myers CrossFit TB Thrs 9-27-12 WOD:

Strength Accessory: 
DB Clean single arm heavy 4x5 heavy
Ring Posterior Fly 3 x 10

WOD: warm up to 75% of Push Press, use Push Press weight for all BB exercises

Seven rounds for time of: 
7 push-ups, 7 Thrusters,
7 Knees to elbows,
7 Deadlifts,  7 Burpees
7 Kettlebell swings,
7 Push Press

Tuesday, September 25, 2012

Fort Myers CrossFit TB Wed 9-26-12 WOD:

Sled Sprint 4 each person

Run 1 mile
300m single arm Farmers Carry (switch arm half way)
50 DU’s (150 Singles)
300m single arm Farmers Carry (switch arm half way) 
50 DU's (150 Singles)

2012 Paleo Challenge

Congratulations to all of our Paleo Challenge Competitors! Two months of pain, sweat and saccrifice have finally paid off. Last week was the groups final weigh-in and 6 competitors were left standing. Three men and three women. This was a test of will power and commitment to change exercise, lifestyle and eating habbits for life. We are  extremely proud of each persons commitment to the program and their hard work, dedication and success. I thank each one of you for participating and encourage all of you to continue making this experience a life long journey.

Below are the final results for the2012 Paleo Challenge:

1st Place Male:  Jason Panicaro +1.81 % Lean Body Mass, - 10.82 lbs Body Fat, -9 lbs Body Weight

1st Place Female: Jessica Munoz +13.56 % Lean Body Mass, - 24.20 lbs Body Fat, -10.4 lbs Body Weight

Prizes Awarded:
$250 Cash, Reebok Gift Card/Shoes, 60 min Massage at Michelle Dawn Salon & Spa, $25 Skinny Pantry Gift Certificate, CFTB WOD Book

2nd Place Male: Brian Bochette
2nd Place Female: Beth Hopkins

Prizes Awarded:
1 month FREE CrossFit TB Membership

3rd Place Male: Eddie Gibbons
3rd Place Female: Teresa Smith 
Thanks again to all the participants and sponsors for their hard work and support.

Jeremy Barnett & Cordula Reichardt

Monday, September 24, 2012

Best CrossFit Video Demo EVER!!!!!!

Best CrossFit Video Demo EVER!!!!!!!

Fort Myers CrossFit TB Tues 9-25-12 WOD:

Strength: Sumo DL 75%
5x50%, 5x60%, 3x70% (4x6x75%)

Strength Accessory Work: 
6, 5, 4, 3, 2, 1 weighted/strict Pull Ups (increase weight)

WOD#1: 3 min AMRAP SDLHP (95/65)
WOD#2: 3 min AMRAP Sit Ups (adv. GHD)
WOD#3: 3 min AMRAP Cal. Row
WOD#4: 3 min AMRAP MB Slams

REST 1:1 between rounds

Sunday, September 23, 2012

Fort Myers CrossFit TB Mon 9-24-12 WOD:

Strength: OH Squat 75%

5x50%, 5x60%, 3x70% (4x6x75%)

Skill Practice: 10 min Power Snatch Practice

WOD: for time (20 min time cap)

21 15 9
Power Snatch, Burpee
(beginner DB alt. Snatch or DB alt Clean & Press, Burpee)