Sunday, December 29, 2013

FortMyers CrossFitTB 12/30/2013 Mon. WOD

30 min. AMRAP
Power Clean + Front Squat x 15 (95/65)
DU’s x 50
Burpees x 10
Du’s x 40
Box Jumps x 5
Du’s x 30










Holiday Schedule Changes:

12-31-13 New Year's Eve- CLOSED ALL DAY!
1-1-14 New Year's Day- CLOSED ALL DAY!


1-2-14 All class hours are back to our normal schedule

Friday, December 27, 2013

FortMyers CrossFitTB 12/28/2013 Sat. WOD

Boot Camp 2 Rounds- 45 min. Time Cap!
Truck Push Down then run 800 m.
DU’s x 60 or 120 singles
Weighted Sit Ups x 60 or 100 unweighted
1-Arm KB Swings x 30 each arm (50/30)
25 Clapping Push Ups or do 50 Burpees

50 Ring Rows


Thursday, December 26, 2013

FortMyers CrossFitTB 12/27/2013 Fri. WOD

1-Arm DB Push Press 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 each arm
1-Arm KB Swings 20, 18, 16, 14, 12, 10 each arm
MB Rotational Slams x 20 each side x 4 sets

Pull Ups x 5 x 6 weighted or partner assisted

Sunday, December 22, 2013

FortMyers CrossFitTB 12/23/2013 Mon. WOD

3-Rounds each station


WBS x 10
Run 400 m.

REST 3 min.

Row 300 m.
B.W. Squats x 30

REST 3 min.

Jump 50 DU’s or 150 singles

Burpees x 25


Holiday Schedule Changes:

12-24-13 Christmas Eve- CLOSED ALL DAY!
12-25-13 Christmas Day- CLOSED ALL DAY!
12-26-13 CLOSED!

12-31-13 New Year's Eve- CLOSED ALL DAY!
1-1-14 New Year's Day- CLOSED ALL DAY!


1-2-14 All class hours are back to our normal schedule

Friday, December 20, 2013

FortMyers CrossFitTB 12/21/2013 Sat. WOD

Boot Camp 3 Rounds- 45 min. Time Cap!
1-Arm DB Cleans x 10 each arm
OH Plate Lunges to first speed bump then carry 300 m.
Mountain Climbers x 50 each leg
1-Arm KB Swings x 15 each arm
400 m. Sprint













Holiday Schedule Changes:

12-24-13 Christmas Eve- CLOSED ALL DAY!
12-25-13 Christmas Day- CLOSED ALL DAY!
12-26-13 CLOSED!

12-31-13 New Year's Eve- CLOSED ALL DAY!
1-1-14 New Year's Day- CLOSED ALL DAY!


1-2-14 All class hours are back to our normal schedule

Thursday, December 19, 2013

Wednesday, December 18, 2013

FortMyers CrossFitTB 12/19/ 2013 Thurs. WOD

Push Press 65%
10x 50%, 5x60%, (4x8x65%)












WOD: Timed! 25 min. Cap
Thrusters x 25, 20, 15 (135/85)
Row 200 m.

Farmers carry to end of fence and back

Tuesday, December 17, 2013

FortMyers CrossFitTB 12/18/ 2013 Wends. WOD

Deadlift 80%
5x50%, 5x60%, 3x70% (3x5x80%)












Accessory: Box Step Ups Weighted 4 x 10 each leg HAEVY!!

WOD: 10 min. AMRAP!
SDLHP (135/85) x 6

Over the bar burpees x 6

Monday, December 16, 2013

FortMyers CrossFitTB 12/17/2013 Tues. WOD

Rope Climbs Max Reps in 2 min. TEST!
400 m. Run Test x 3 attempts for best time!











WOD:
DU’s x 25, 50, 75, 100
DB Plank Rows x 15, 20, 25, 30
Wall Ball Shots x 15, 20, 25, 30

KTEs x 15, 20, 25, 30

Sunday, December 15, 2013

Friday, December 13, 2013

FortMyers CrossFitTB 12/14/2013 Sat. WOD

Boot Camp 2 Rounds- 45 min. Time Cap!

KB Swings x 30
Run 400 m.
Rope Climbs x 5 or Ring Rows x 20
Run 800 m.
DB Clean N Press x 10 each arm
Run 1 mile


Thursday, December 12, 2013

FortMyers CrossFitTB 12/13/2013 Fri. WOD

DU’s, Row & Run










WOD: Timed! (30 min. Cap)
DU’s     25, 30, 35, 40, 50
Sit Ups 25, 30, 35, 40, 50
Row     250, 300, 350, 400, 500
Run to end of fence & back, 300 m., 400 m., 600 m.


Wednesday, December 11, 2013

FortMyers CrossFitTB 12/12/2013 Thurs. WOD

Max Weight SDLHP 15 min. Cap
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts









WOD: NFT
Move from one exercise to next with at least a 1-2 min. break between each exercise.
Add weight each set if form and technique is good!

Pull Ups (CTB) 10, 8, 6, 4, 2 (3 x 1) (No jumping! Band or partner assisted is allowed)
Weighted Lunges 10, 8, 6, 4, 2 (3 x 1)

Cleans 10, 8, 6, 4, 2 (3 x 1)

Tuesday, December 10, 2013

FortMyers CrossFitTB 12/11/2013 Wends. WOD

Bench Press 75% + Bands
5x50%, 5x60%, 3x70% (4x6x75%)









WOD: Timed! 25 min. Cap!
Push Ups x 20, 40, 60, 80
OH Plate Carry x 300 m., 400 m., 600 m., 800 m.

KB Swings x 20, 40, 60, 80

Monday, December 9, 2013

FortMyers CrossFitTB 12/10/2013 Tues. WOD

Speed & Agility










WOD:
Over Speed Bands: (Forward, Lateral, Back Pedal) + MB Rotational Slams
Cone Directional Drills + Planks

Hurdles + Ladder Drills + Leg Raises

Sunday, December 8, 2013

FortMyers CrossFitTB 12/9/2013 Mon. WOD

Max Weight Thrusters 15 min. Cap
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts







  


WOD:  Karen (TEST)

150 WBS Timed! 10 min. Cap

Friday, December 6, 2013

FortMyers CrossFitTB 12/7/2013 Sat. WOD

Boot Camp 4Rounds- 40 min. Time Cap!
Tire Flips x 15
Pull Ups x 10 or Ring Rows x 30
Sled Drag 30 yrds down & back
Wall Ball Shots x 20

800 m. Run

Thursday, December 5, 2013

FortMyers CrossFitTB 12/6/2013 Fri. WOD

Hang Cleans Max Reps in 10 min.
Each time the bar touches the ground do 10 Burpees!




WOD:
21, 18, 15, 12, 9
Deadlift (185/135)
DU’s or (singles x 3)

KB Swings

Wednesday, December 4, 2013

FortMyers CrossFitTB 12/5/2013 Thurs. WOD

Core:  8 min AMRAP each station (2 min. rest between stations)
Station 1: Burpees x 5 + Sit Ups x 15

Station 2: Mountain Climbers x 25 each leg + Superman x 10

Station 3: T2B x 10 + Plank Alternating Leg & Arm x 5 each side


Station 4: MB Rotational Slams x 10 each side + V-Ups

Tuesday, December 3, 2013

FortMyers CrossFitTB 12/4/2013 Wends. WOD

30 min. Cap
Pull Ups Weighted 10, 8, (2 x 6), (2 x 4), (2 x 3), (2 x 2), 3 x 1







WOD: 25 min. AMRAP
DB Plank Rows x 10 each arm
Bear Crawl D & B

OH Plate Carry to end of fence and back

Monday, December 2, 2013

FortMyers CrossFitTB 12/3/2013 Tues. WOD

Buy in 1 Mile Run Timed!
1 mile run time= Reps for WOD (i.e. 10 min. mile= 10 reps per exercise)

WOD: 6 rounds in 25 min.
Lunges
Handstand Push Ups

Broad Jump D & B

Sunday, December 1, 2013

FortMyers CrossFitTB 12/2/2013 Mon. WOD

Clean N Jerk Test 1RM







5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts

WOD: NFT
Rope Climbs x total 10
Dips weighted x 4 x 10
Posterior Ring Flyes x 4 x 10

Friday, November 29, 2013

FortMyers CrossFitTB 11/30/2013 Sat. WOD

Boot Camp (40 min. Time Cap)
10 Pull Ups
20x Box Jumps
30x Burpees
40x Push Ups
400M Run
60x Lateral Hurdle Jumps
70x Squats

800m Run

Tuesday, November 26, 2013

FortMyers CrossFitTB 11/27/2013 Wends. WOD

8:00 am BOOT CAMP ONLY!!
No other classes today!

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


1
1-27-13 Boot Camp ONLY at 8:00am (No other classes this day)

11-28-13 Thanksgiving Day -- CLOSED!

11-29-13 CLOSED!


Monday, November 25, 2013

FortMyers CrossFitTB 11/26/2013 Tues. WOD

Bench Press 70%
10x50%, 5x60%, 5x65%, (3x8x70%)












WOD: 3 Rounds in 25 min.
Pull Ups x 20
300 m. Plate Carry
DU’s x 20
Run 400 m.
Tire Flips x 20

Run 800 m.

Sunday, November 24, 2013

FortMyers CrossFitTB 11/25/2013 Mon. WOD

OH Squat 80%
5x50%, 5x60%, 3x70% (3x5x80%)









WOD: 6 rounds- 25 min. Cap
Hang Snatch x 8 (95/65)
Burpee over the bar x 8

KB Swing Overhead x 8

Friday, November 22, 2013

Fort Myers CrossFitTB 11-23-2013 Boot Camp

GYM CLOSED!!

11-23-13 Cancelled 8:00am Boot Camp

11-23-13 Cancelled 9:30am Olympic Weightlifting Class


We will be taking several of our athletes Friday & Saturday to Beast Mode Battle in Davie, Fl. to compete. We encourage all of our members to come out on Saturday 11-23-13 to support our CFTB athletes and cheer them on as they compete in a grueling 60 min. WOD containing 4 brutal work outs.


You can get more info. here: 
http://beastmodebattle.com/?page_id=1218

Thursday, November 21, 2013

FortMyers CrossFitTB 11/22/2013 Fri. WOD

Max KB Swings in 5 min. (50/30)
KB cannot be set down during the 5 min. Rest for the bell is at the chest ONLY!
If the bell is set down or in a rest position other than the chest do 10 burpees!

TGU’s x 5 x 2 each side HEAVY!!

Sandbag Cleans x 3 each side x 5 rounds

Please Read Notice Below:

11-22-13 Cancelled 5:30 pm Team WOD

11-23-13 Cancelled 8:00am Boot Camp

11-23-13 Cancelled 9:30am Olympic Weightlifting Class


We will be taking several of our athletes Friday & Saturday to Beast Mode Battle in Davie, Fl. to compete. We encourage all of our members to come out on Saturday 11-23-13 to support our CFTB athletes and cheer them on as they compete in a grueling 60 min. WOD containing 4 brutal work outs.


You can get more info. here: 
http://beastmodebattle.com/?page_id=1218


Wednesday, November 20, 2013

Tuesday, November 19, 2013

FortMyers CrossFitTB 11/20/2013 Wends. WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 
(Each superset- Go heavier each set)
Dips
DB Plank Rows

WOD: Angie
100 reps each (Mod do 50 each)
Pull Ups
Push Ups
Sit Ups
Squats

CrossFit Saved my Life!

OCTOBER 30 2013
Wednesday at 07:49 am
Mandy Monson "Reprinted with permission from Fransclosetrx.com"

Yesterday my kids and I pulled into CrossFit Connex for the noon WOD. As we parked, my husband called.  He told me he needed me to take him to the ER immediately.  Life can change that quickly.

My husband has been doing CrossFit for about 6 1/2 years.  I started about 3 years ago.  I wasn't always a fan.  In fact, I was a pretty vocal adversary for a while.  Just ask my first coach, Skipp, who heard me rant and rave about the time, money and investment that CrossFit meant for our family. I have gotten better, I drank the cool-aid.  I now train almost as much as my husband (okay, not really as much, but close...) Our kids, aged 4 and 6, love to WOD as well.  

So, yesterday when our life changed dramatically, CrossFit was forefront of both of our minds. My husband, the strongest man I know, had a serious health condition.  As I watched my superman deteriorate before my eyes, I prayed that he would be okay.  For me, for our kids, for our life as a family.  

The ER staff repeatably mentioned how fit he was, saying things like "wow, he's sporty", or "because your so dense and muscular this test is a little harder to do".  After the initial testing and a diagnosis was made, the comments had a theme of because you are so healthy and fit, your body can handle it better than others.  As a nurse, I take that as, because your are so healthy, you are still alive.  
And that is when I started to think, Thank God for Crossfit.  

My husband has always been active, before CrossFit he ran marathons.  But CrossFit has made him strong.  It has made all of us strong.  For once, I was not irritated at all when he was thinking of CrossFit during all of this.  When said, "Decreased lung capactiy, FUCK THAT!", I actually smiled and encouraged him. I know that this way of life has benefited our family.  I know that all the time and money has gone toward something more than just a WOD.  It has gone to a body that can withstand serious illness and be there for our family.  It has gone towards a mental toughness and competitive spirit that ensures we can handle whatever is put in front of us.  3, 2, 1.....GO!

Monday, November 18, 2013

FortMyers CrossFitTB 11/19/2013 Tues. WOD

Core: 5 rounds in 35 min.
Mountain Climbers x 30 each leg
Sit Ups x 25
T2B x 20
MB Rotational Slams x 15 each side
Plank with alternating arm reach x 10 each side

Superman x 5 with 2 sec. hold at top

No Yoga Today 
Yoga will Resume on 11-26-13

Sunday, November 17, 2013

FortMyers CrossFitTB 11/18/2013 Mon. WOD

Clean N Jerk 95%
5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)









WOD: 10 min. AMRAP each
Work with a partner

Wall Ball Shots x 20
Burpees x

REST 3 min.

SDLHP x 20 as many reps as possible

DU’s x as many reps as possible

NO Yoga on Tuesday. 
Melisa Will be out of town. 
Yoga will resume on 11-23-13

Friday, November 15, 2013

FortMyers CrossFitTB 11/16/2013 Sat. WOD

Boot Camp (40 min. Time Cap)
4 Teams for time! 4 Rounds

Run to end of fence & back
Row 200m
10 KTE's
400 m. Run
10 HR Push Ups
20 DU's (80 singles)

800 m. Run



Untitled document




Concealed Carry Pistol Class

Total Defense Solutions


Sat. Nov. 16th, 2013

11am - 2pm


Location:

CrossFit Thoroughbreds

11495 S Cleveland Ave

Ft. Myers, Fl. 33907



 This course is designed to exceed the requirements of the State of Florida for a concealed carry weapons permit.



This course is a Live Fire course, which will require you to qualify at our range.


NO LIVE AMMO or LOADED GUNS

in class!




Due to the timing of this course we will be scheduling range times with people after the course.

Be sure to have your calendar handy so we can get you signed up immediately following the course.




CALL

239-303-4207

For More Information

Thursday, November 14, 2013

FortMyers CrossFitTB 11/15/2013 Fri. WOD

Weighted Push Ups
10, 8, (2 x 6), (2 x 4), (2 x 2)







Scaled: Un-Weighted Push Ups
20, 16, 12, 8, 4 (Rest 1-2 min. between sets. Work on strict form & technique)
50 Burpees Timed! TEST Record your time
WOD: Speed & Agility
5 Cone Suicides

Hurdle Drills



Untitled document




Concealed Carry Pistol Class

Total Defense Solutions


Sat. Nov. 16th, 2013

11am - 2pm


Location:

CrossFit Thoroughbreds

11495 S Cleveland Ave

Ft. Myers, Fl. 33907



 This course is designed to exceed the requirements of the State of Florida for a concealed carry weapons permit.



This course is a Live Fire course, which will require you to qualify at our range.


NO LIVE AMMO or LOADED GUNS

in class!




Due to the timing of this course we will be scheduling range times with people after the course.

Be sure to have your calendar handy so we can get you signed up immediately following the course.




CALL

239-303-4207

For More Information

Wednesday, November 13, 2013

FortMyers CrossFitTB 11/14/2013 Thurs. WOD

Front Squat 65% w/bands
10x 50%, 5x60%, (2x8x65%)










WOD: 7 Rounds in 30 min.
KB or DB lunges x 7 each leg
Pull Ups x 7
Box Jumps x 7

KB Swings x 7



Untitled document




Concealed Carry Pistol Class

Total Defense Solutions


Sat. Nov. 16th, 2013

11am - 2pm


Location:

CrossFit Thoroughbreds

11495 S Cleveland Ave

Ft. Myers, Fl. 33907



 This course is designed to exceed the requirements of the State of Florida for a concealed carry weapons permit.



This course is a Live Fire course, which will require you to qualify at our range.


NO LIVE AMMO or LOADED GUNS

in class!




Due to the timing of this course we will be scheduling range times with people after the course.

Be sure to have your calendar handy so we can get you signed up immediately following the course.




CALL

239-303-4207

For More Information

Tuesday, November 12, 2013

FortMyers CrossFitTB 11/13/2013 Wends. WOD

Strict Press 70%
10x50%, 5x60%, 5x65%, (3x8x70%)






WOD: 6 rounds in 25 min.
Split Jerk (135/75) 2 on right leg, 2 on left leg
OH Plate Carry to end of fence & back (45/25)

Rest 2 min. then repeat!



Untitled document




Concealed Carry Pistol Class

Total Defense Solutions


Sat. Nov. 16th, 2013

11am - 2pm


Location:

CrossFit Thoroughbreds

11495 S Cleveland Ave

Ft. Myers, Fl. 33907



 This course is designed to exceed the requirements of the State of Florida for a concealed carry weapons permit.



This course is a Live Fire course, which will require you to qualify at our range.


NO LIVE AMMO or LOADED GUNS

in class!




Due to the timing of this course we will be scheduling range times with people after the course.

Be sure to have your calendar handy so we can get you signed up immediately following the course.




CALL

239-303-4207

For More Information