Wednesday, July 31, 2013

Fort Myers CrossFitTB 8-1-13 Thrs WOD

Bench Press 1RM TEST
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts
WOD: 20 min AMRAP:
10 Snatches (115/65)
16 MB Rotational Slams (Total)
21 Push Ups





















Feeling tight and sore??
Meet with Mike to help you stretch out all those sore achy muscles.
Call 863-236-8161 to schedule your appointment.

Stretching sessions:
$30 for 30 min. Full Body
$55 for 60 min. Full Body

$20 for 15 min. Upper Body or Lower Body Only!

Tuesday, July 30, 2013

Fort Myers CrossFitTB 7-31-13 Wed WOD

Back Squat 85%
5x50%, 5x60%, 3x70%, 2 x 75%, (3x5x85%)
 
WOD #1: 5 min AMRAP
10 Squats
15 KB Swing
 
5 min. REST

WOD #2: 5 min AMRAP
10 weighted Lunges (45/25 plate)
15 lat Hurdle Hops

Monday, July 29, 2013

Fort Myers CrossFitTB 7-30-13 Tues. WOD

Core Exercises = 35, 25, 15, 5 
DU's= 10 (3x’s reps for singles=30)
    Finish each group before moving to the next group
Sit Ups + DU’s
Mountain Climbers + DU’s
Supermans + DU’s
KTE’s + DU’s

Sunday, July 28, 2013

Fort Myers CrossFitTB 7-29-13 Mon. WOD

Deadlift 50%
Bar Only x 12, 10 x 40%, 3 x 10 x 50%

Accessory: Weighted Lunges
10, 8, 6, 4 each leg
WOD: Ladder – 10 min time cap!!
1 2 3 4 5…..
BB or KB SDLHP
Burpees
Pull Ups

Friday, July 26, 2013

Fort Myers CrossFit TB Sat 7-27-13 Boot Camp:


CFTB GYM NOTICE!!!

The gym will be closed on:
Fri. 7/26/13 through Sunday 7/28/13

We will be closing to remodel and repaint the gym.
When you came back on Monday 7/29/13 you'll
have a new and improved CFTB gym to train at!

Hope you'll like the new look!





















http://games.crossfit.com/video/live-crossfit-games-update-show-june-2-2013

Feeling tight and sore??
Meet with Mike to help you stretch out all those sore achy muscles.
Call 863-236-8161 to schedule your appointment.

Stretching sessions:
$30 for 30 min. Full Body
$55 for 60 min. Full Body

$20 for 15 min. Upper Body or Lower Body Only!

Thursday, July 25, 2013

Fort Myers CrossFit TB Fri 7-26-13 WOD:


















From the CFTB crew we wish Cordula a Happy Birthday!
Now drop and give us some Birthday Burpees! 



Strength Accessory:
Hip Bridges 4 x 10
BB Roll Outs 4 x 10
Tabata Hollow Rock 8 Rounds (20sec on/10sec off)

WOD: 6 Rounds
Run 400m
DU’s x 21
Seated MB Trunk Rotations x 15 each side
KTE’s x 9



CFTB GYM NOTICE!!!

The gym will be closed on:
Fri. 7/26/13 through Sunday 7/28/13

We will be closing to remodel and repaint the gym.
When you came back on Monday 7/29/13 you'll
have a new and improved CFTB gym to train at!


Hope you'll like the new look!
















Wednesday, July 24, 2013

Fort Myers CrossFit TB Thurs 7-25-13 WOD:


Strength: OH Squat 1RM TEST
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts

WOD: NFT 4 Rounds
Sled Push down & back heavy
10 Tire Flips
10 OH Lunges (each leg)
2 Rope Climbs



CFTB GYM NOTICE!!!

The gym will be closed on:
Fri. 7/26/13 through Sunday 7/28/13

We will be closing to remodel and repaint the gym.
When you came back on Monday 7/29/13 you'll
have a new and improved CFTB gym to train at!

Hope you'll like the new look!

Tuesday, July 23, 2013

Fort Myers CrossFit TB Wed 7-24-13 WOD:


Strength Accessory:
Group A:
2 x 500m Row Test
Group B:
3 x 15 weighed GHD Hypers
2 x 1 min lateral Plank each side

WOD: 2 Rounds for time…
Run 1 mile
50 Burpees


CFTB GYM NOTICE!!!

The gym will be closed on:
Fri. 7/26/13 through Sunday 7/28/13

We will be closing to remodel and repaint the gym.
When you came back on Monday 7/29/13 you'll
have a new and improved CFTB gym to train at!

Hope you'll like the new look!


Monday, July 22, 2013

Fort Myers CrossFit TB Tues 7-23-13 WOD:


Strength: Power Clean 75%
5x50%, 5x60%, 3x70% (4x6x75%)

Strength Accessory: DB Snatch
5 4 3 2 1 1 1 1 each arm – increase weight

WOD: for time & total reps…
400m Run
1 min ME KBS
400m Run
1 min ME DU’s
400m Run
1 min ME KBS
400m Run
1 min ME DU’s