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



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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

Monday, November 11, 2013

FortMyers CrossFitTB 11/12/2013 Tues. WOD

500 m. Row Test
1st 500 m. Row @ 50% warm up only
2nd 500 m. Row @ 70% Work on pace and rhythm
3rd 500 m. Row @ 100% TEST Record Time
WOD: 4 Rounds timed! 25 min. cap
KTE’s x 20
Super Man x 30
Weighted Sit Ups x 40
Mountain Climbers x 50 each leg

Lateral Planks x 60 sec. right & left side each



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

Sunday, November 10, 2013

FortMyers CrossFitTB 11/11/2013 Mon. WOD

Sumo Deadlift 95%
5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)







WOD: NFT
TGU’s x 4 sets x 2 reps each arm (increase weight each set)
Windmills x 4 x 10 each arm

KB Cleans x 5 x 5 each arm



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

Friday, November 8, 2013

FortMyers CrossFitTB 11/9/2013 Sat. WOD

Boot Camp
Partner WOD - each partner completes prescribed number of reps
* each pair holds a 25# or 45# plate for duration of workout(does not need to be overhead), switch the plate on the run as desired
20x Box Jumps
30x Burpees
40x Push Ups
400M Run
60x Line Jumps (over and back = 1x)
70x Squats

800m 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 7, 2013

FortMyers CrossFitTB 11/8/2013 Fri. WOD

WOD: Speed, Agility & Cone 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 6, 2013

FortMyers CrossFitTB 11/7/2013 Thurs.WOD

Clean n Jerk 90% (20 min. time cap)
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%) video


Deficit Deadlifts (15 min. time cap)
5 x 5 x 70%

WOD: 10 Min Cap
Sumo DL (95/65) x 30, 25, 20
Sit Ups  x 30, 25, 20

KB Swings OH (55/30) x 30, 25, 20

Tuesday, November 5, 2013

FortMyers CrossFitTB 11/6/2013 Wends. WOD

WOD: 4 Teams-TIMED!
Row: 100 m., 200 m., 300 m., 400 m., 500 m.
Run: 1 mile, 800 m., 600 m., 400 m., End of fence & back





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

Monday, November 4, 2013

FortMyers CrossFitTB 11/5/2013 Tues. WOD

OH Squat 75%
5x50%, 5x60%, 3x70% (4x6x75%)



WOD: 6 Rounds
Box Jumps x 12, 10, 8, 6, 4, 2
3-Way Lunges weighted (40/20)
DU’s x 20 (60 singles)

Bear Crawl Down & Back

Sunday, November 3, 2013

FortMyers CrossFitTB 11/4/2013 Mon. WOD

1-Arm DB Bench Press
10, 8, 6, (2 x 4), (2 x 2) each arm






WOD: 4 Rounds Timed!
Feet Elevated Push Ups x 10
Pull Ups x 15

1-Arm Farmers Carry to end of fence & back



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

Friday, November 1, 2013

FortMyers CrossFitTB 11/2/2013 Sat. WOD








Boot Camp

10 min. Time Cap each station


     
















    3 Rounds Timed
DU’s x 50
Lateral Lunges x 10 each side

3 Rounds Timed
Sprint to end of fence & back
KB High Pulls x 12

3 Rounds Timed
Bear Crawl D & B

Rope Climb x 2



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

Holiday Schedule Changes-- PLEASE READ!!!




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Holiday Schedule Changes--PLEASE READ!!!



Please take a minute to mark these schedule changes on your calendars. We will be changing some class hours and closed on several days for the holidays. Should you have any questions on the changes please contact Jeremy Barnett at 239-851-3940 or at crossfittb@yahoo.com .



Thank you,

Jeremy Barnett



Schedule Changes:



11-22-13 No 5:30 pm Team WOD

11-23-13 No 8:00am Boot Camp

11-23-13 No 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



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!




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