BIGGEST BENCH in LEE

BIGGEST BENCH in LEE

Sat. Feb. 13th, 2010

Location: Evolved Athletics

16120 San Carlos Blvd. Unit 4

Ft. Myers, Fl. 33908

239-851-3940

www.cf-tb.com

crossfittb@yahoo.com

Click here for more information

Fri. 1-1-2010 HAPPY NEW YEAR! GYM CLOSED!

HAPPY NEW YEAR!



GYM CLOSED TODAY!


NO CLASSES!

We will resume normal hours on Monday 1-4-09.

Have a Happy and Safe Holiday Weekeknd!

Thrs. 12-31-09 WOD:

HAPPY NEW YEAR!




Here are the class hours for 12-28-09 - 1-3-2010:



12-28, Mon. 5, 6, 7, 8, 9am & 5:30pm

12-29, Tues. 5am Cancelled 6, 7, 8, 9am & 5:30pm

12-30, Wed. 5am Cancelled 6, 7, 8, 9am & 5:30pm

12-31, Thrs. 5, 6, 7am Cancelled 8 & 9am ONLY-NO EVENING CLASS

1-1-2010, Fri. CLOSED

1-2-2010, Sat. CLOSED

1-3-2010, Sun. CLOSED

EA would like to wish everyone a Happy and Safe New Year!

Warm Up:
Shoulder Stretches
Squats
Lateral Lunge Stretch
Figure 4’s x 2
Lateral Shuffles x 1
Light Jog x 1
Fast Jog x 1
Run x 1
Sprint x 1

WOD: 50, 40, 30, 20, 10
Plank leg/hip extensions (each leg)
Jump Rope
Sit Ups
Run to end of drive & back
GHD Hypers
Jump Rope

Josh's Deadlift PR 402.3 lbs

Nice job Josh! Chocolate milk is working! lol

Wed. 12-30-09 WOD

Here are the class hours for 12-28-09 - 1-3-2010:Warm up:



12-28, Mon. 5, 6, 7, 8, 9am & 5:30pm

12-29, Tues. 5am Cancelled 6, 7, 8, 9am & 5:30pm

12-30, Wed. 5am Cancelled 6, 7, 8, 9am & 5:30pm

12-31, Thrs. 5, 6, 7am Cancelled 8 & 9am ONLY-NO EVENING CLASS

1-1-2010, Fri. CLOSED

1-2-2010, Sat. CLOSED

1-3-2010, Sun. CLOSED


Shoulder Stretches
Squats
Lunges
Deadlift
Sit Ups
Hypers
Planks
MB Trunk Rotations

WOD: 50, 40, 30, 20, 10
Wall Ball Shots
MB Rotational Slams (each side)
KB SDLHP (Men 50-70, Women 30-50)

Tues. 12-29-09 WOD

Here are the class hours for 12-28-09 - 1-3-2010:



12-28, Mon. 5, 6, 7, 8, 9am & 5:30pm


12-29, Tues. 5am Cancelled 6, 7, 8, 9am & 5:30pm


12-30, Wed. 5am Cancelled 6, 7, 8, 9am & 5:30pm


12-31, Thrs. 5, 6, 7am Cancelled 8 & 9am ONLY-NO EVENING CLASS


1-1-2010, Fri. CLOSED


1-2-2010, Sat. CLOSED


1-3-2010, Sun. CLOSED



Warm Up:
Shoulder Stretches
Squats
Lateral Lunge Stretch
Figure 4’s x 4
Lateral Shuffles x 2
Light Jog x 2
Fast Jog x 2
Run x 2
Sprint x2

WOD: Complete by end of the hour. Add up number of meters rowed.
This is your SCORE! (Goal is 5,500 meters)

1000, 900, 800, 700, 600, 500, 400, 300, 200, 100 meters
Row
1-Lap around bldg.

Mon. 12-28-09 WOD:

Welcome back! Hope everyone had a wonderful holiday weekend. Now it’s time to get back to training and work off all the delicious calories we packed away!

Warm up:
Shoulder Stretches
Squats
Lat. Lunge Stretch
Deadlift
Sit Ups
Hypers

WOD: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20
Complete in 30 min. Add up number of reps completed in 30 min.
That is your SCORE!

B.W. Squat
Pull Up
Lateral Lunge (each side)
Push Ups

Sat. 12-26-09 Happy Holiday! GYM CLOSED!

EA would like to wish everyone a safe and Merry Christmas! The gym will be closed on Sat. 12-26-09. Classes will resume on Monday 12-28-09.

Enjoy the time off, get plenty of rest and be ready to train hard on Monday 12-28-09.

MERRY CHRISTMAS!!

Fri. 12-25-09 Merry Christmas! GYM CLOSED!

EA would like to wish everyone a safe and Merry Christmas! The gym will be closed for Christmas and also be closed on Sat. 12-26-09. Classes will resume on Monday 12-28-09.

Enjoy the time off, get plenty of rest and be ready to train hard on Monday 12-28-09.

MERRY CHRISTMAS!!

Thrs. 12-24-09 WOD

Christmas NOTICE:
We will only have two morning classes on 12-24-09 (8 & 9am)

NO EVENING CLASS!

GYM WILL BE CLOSED ON CHRISTMAS & SAT. 12-26-09.

Please contact Jeremy Barnett for more information or questions:
239-851-3940 or crossfittb@yahoo.com.

Warm Up:
Shoulder Stretches
Squats
Lateral Lunge Stretch
Figure 4’s x 4
Lateral Shuffles x 2
Light Jog x 2
Fast Jog x 2
Run x 2
Sprint x2

WOD: 10, 20, 30, 40, 50
KTE’s
Ring Planks with alternating leg/hip extension
KB Sit Ups
GHD Hypers

Finish with a run to the bridge and back!

Wed. 12-23-09 WOD

I understand this is a very busy week for most of you. Our attendance has been down as I am sure many of you are at home with family and friends for the holiday.

So, due to a lack of member participation this week I will be cutting our class hours back on Wed. 12-23 & Thrs. 12-24.

Hours are listed below:


Wed. 12-23-09: 8am, 9am & 5:30pm


Thrs. 12-24-09: 8am & 9am Only! NO EVENING CLASSES!!


Fri.    12-25-09: Christmas Day CLOSED


Sat.   12-26-09: NO BOOT CAMPS CLOSED!!


Sun.   12-27-09: CLOSED

 I hope everyone has a wonderful Christmas! I look forward to seeing you Monday 12-28-09. Be ready to train hard and work off all the good food you ate.


Merry Christmas!


Jeremy
 
 
Warm Up:
Shoulder Stretches
Squats
Sit Ups
Hypers
Push Ups

WOD: 10 x 10
Shoulder Press (Men 95-135, Women 45-65)
Tire Flip
KB MMA Rows (each arm)
Run to end of drive and back

Tues. 12-22-09 WOD

Warm Up:
Shoulder Stretches
Squats
Lateral Lunge Stretch
High Knees
Frankenstien
Lateral Shuffles x 2
Light Jog x 2
Fast Jog x 2
Run x 2
Sprint x2

WOD: Repeat 5 Rounds!
KB Shuttle Runs 20, 30, 40, 50 (sprint 10 ft. to 20 lb. KB bring it back to start, sprint 20 ft. to 30 lb. KB bring it back to start, sprint 30 ft. to 40 lb. KB bring it back to start, sprint 40 ft. to 50 lb. KB bring it back to start. Stop clock when the 50 lb. KB crosses the finish line.
Rest 2-4 minutes between rounds.

Fabian- 200 lb. Stone Loading

Fabian is making progress in the EA Youth Club. He's getting stronger every workout.
Today he handled the 200 lb. stone for 2 sets of 5 reps.
Nice Job Fabian!

Mon. 12-21-09 WOD

Warm Up:
Shoulder Stretches
Squats
Jump Squats
Planks

WOD: Work in teams of two to finish each exercise in best time possible!
50-Back Squats (Men 135, Women 65-95)
50-Burpees
50-Lunges each leg

Sat. 12-19-09 Co-Ed Boot Camp

Co-Ed Boot Camp:


Work in teams of two


One team member works while the other rests.

AMRAP in 40 min.

25 kettlebell swings (Men 40-60, Women 30-40)

25 pushups

21 chinups (Partner assisted)

21 wallball shots

Overhead Plate carry 200 ft. (Men 45, Women 25)

Sat 12-19-09 Men's Only Boot Camp

Men’s Only Boot Camp:


Work in teams of two


One team member works while the other rests.

Complete 4 Rounds

25 kettlebell swings (Men 40-60)

25 Bench Press B.W.

21 chin ups (Partner assisted)

21 Sandbag Press

Overhead Plate carry 200 ft. (Men 45)

Fri. 12-18-09 WOD

Warm Up:
Shoulder Stretches

Squats

Sit Ups

Hypers

Push Ups
WOD: 10, 20, 30, 40, 50

Deadlift (Men 135, Women 95)

Burpees

Thrs. 12-17-09 WOD

Warm Up:
Shoulder Stretches
Squats
Lateral Lunge Stretch
Figure 4’s x 4
Lateral Shuffles x 2
Light Jog x 2
Fast Jog x 2
Run x 2
Sprint x2

WOD: Team Row-(2 people per team)
50, 100, 150, 200, 250, 300, 350, 400, 500, 550, 600 m.
Row above meters then complete core exercises below between each round of rows.

10- KTE’s each round
10- Mountain Climbers each round

EA Girls make it to RAW Unity!

Three of our EA women have qualified and been excepted to compete in the 2010 RAW Unity meet. Our very own Presley Lynch age 15 will be the youngest person, male or female to ever qualify for this prestigious event. Congratulations Presley!

Congratulations to Lindsay Wright and Sarina Woodworth for also qualifying to compete. You girls have worked so hard this year and it has definitly paid off. All  three of you have made us proud at EA and we look forward to seeing your results from the RAW Unity meet in Jan. 2010.

Sarina Woodworth

Lindsay Wright

Presley Lynch

14 lifters have confirmed that they will represent R.A.W. United at the 2010 RAW Unity Meet! The federation will utilize proceeds from the 2009 season to sponsor each lifter, and we are honored that they chose R.A.W. United! The team includes the following athletes:

Kathleen Audet, Cathy Cox, Amanda Graham, Presley Lynch, Samantha Shores, Taylar Stallings, Sarina Woodworth, Lyndsay Wright

Tony Conyers, Michael Francis, James Jacobs, Brian Kissel, Beau Moore, Eric Talmant, Daniel Tinajero

Thanks again to everyone, and God Bless,
RAW United
Spero

Wed. 12-16-09 WOD

Warm Up:
Shoulder Stretches
Squats
Band Rows
Band Presses
Planks

WOD: 2, 4, 6, 8, 10, 12, 14, 16
Push Press (Men 95, Women 65)
KB Plank Rows (Right Arm)
Push Ups on MB
KB Plank Rows (Left Arm)

Tues. 12-15-09 WOD

Warm Up:
Shoulder Stretches
Squats
Lateral Lunge Stretch
Figure 4’s x 4
Lateral Shuffles x 2
Light Jog x 2
Fast Jog x 2
Run x 2
Sprint x2

WOD: 50, 40, 30, 20, 10
Jump Rope
MB Trunk Rotations Seated (each side)
1-Lap Around Bldg.
Windshield Wipers (each side)

Mon. 12-14-09 WOD

Warm Up:
Shoulder Stretches
Squats
Sit Ups
Hypers
Push Ups

WOD: 16, 14, 12, 10, 8
Front Squat (Men 95, Women 65-95)
Plate Carry to end of drive & back (Men 45, Women 25)
Box Jumps

Sat. 12-12-09 Men's Only Boot Camp

AMRAP in 40 min.
Row 800 m.
10 Ring Push Ups
45 lb. Plate Overhead Lunges 15 yrds.
Single Arm Farmers Carry 60 Yrds. (Switch arms each round)

Sat. 12-12-09 Co-Ed Boot Camp

"TEAM RELAY: (Thanks Jeremy R.)
30 Yard Sprint
10 Burpees
30 Yard Sprint
10 Squat Jumping Jacks
30 Yard Sprint
20 Ball Slams
30 Yard Sprint
20 KB Plank Rows
30 Yard Sprint
10 Squat Jumping Jacks
30 Yard Sprint
10 Burpees
30 Yard Sprint"

Fri 12-11-09 WOD:

Warm Up:
Shoulder Stretches
Squats
Sit Ups
Hypers
Push Ups

WOD:FUN with KB’s
AMRAP in 30 min.
5 KB Cleans each arm
5 KB Thrusters each arm
5 KB Swings each arm
5 KB SDLHP each arm

2009 RAW United Powerlifting National Championships

2009 RAW United Powerlifting National Championships

What an amazing weekend we had at the 2009 RAW United Powerlifting National Championships. On 12-12-09 the EA Powerlifting Team competed against some of the best lifters in the Nation. Each member of the team set RAW United records. Congratulations to every member of our EA powerlifting Team.

Three of our women also qualified for the Jan. 2010 RAW Unity meet. Presley Lynch, Sarina Woodworth and Lindsay Wright will be training and preparing for this prestigious event. Presley Lynch broke records across the board in the 14/15 age group and is now the youngest person, male or female to ever qualify for the Raw Unity Meet.

Congratulations Presley!

I'd like to give a special thank you to our Powerlifting Coach Danny Aguirre for his dedication, long hours and commitment to each team members training and success. You're amazing Danny!

Click here for meet results and photos

2009 RAW United Powerlifting National Videos

2009 RAW United Powerlifting Nationals #1

2009 RAW United Powerlifting Nationals #2

2009 RAW United Powerlifting Nationals #3

Special thank you to our 2009 EA Powerlifting Sponsors:

CrossFit Thoroughbreds,

Everyday Maintenance,

www.ProWristStraps.com,

Michele Dawn Salon & Spa,

Chili's,

Blu Sushi,

Smoothie King,

Max Muscle,

CASATECH-Phil Roberts,

SellState-Melissa Flexsenhar,

The Mucky Duck,

The Delphi Connection,

www.IronCompany.com,

www.Dazadi.com,

Richard Helms, CPA,

The Stock Exchange

http://www.cf-tb.com/

Thrs. 12-10-09 WOD

Warm Up:
Shoulder Stretches
Squats
Figure 4's x 4
Lateral Shuffles x 2
Jump Rope

WOD: (Thanks Erika)
Tabata: (8 rounds 20sec work 10 sec rest)
Sprint Row
Leg Raises
Planks
L-Sits
Wall-Ball Shots
Kettlebell Swings Overhead

Wed. 12-9-09 WOD

Warm Up:
Shoulder dislocaters
Upright rows
Deadlifts
Thrusters

Core Lift: Bench press
10x50%, 8x60%, 6x70%, 4 x 80%, 3x4x85%

Wod: AMRAP in 20 min.
Work in Teams of Two
(1 Partner works while the other partner rests)
10 Pull Ups
10 BB Thrusters (Men 65-95, women 45-65)

EA Youth Club -First Recruit

EA Youth Club has it's first recruit!

Fabian Afanador a Sophmore Football player from

South Ft. Myers High School signed up today and

showed us what he's made of.

Fabian trained side by side with EA's two assistant coaches:

Mehmet Cingoz & Jeremy Ridgeo

Warm Up:

Leg Raises 3 sets x 20 reps

20lb. Med Ball Trunk Rotational Passes 3 sets x 20 reps

Med Ball Planks (hands on med balls) 3 sets x 60 sec holds

Today's WOD (Workout of the Day):

3 Rounds Timed

First Round is a warm up.

The last two rounds are timed

5-Band Resisted Sprints

20 yrd Tire Flips

30 sec. Battling Ropes

20 yrd Tire Flips

Fabian's 1st round=2:25

Fabian's 2nd Round=1:49

Gettin' Tired! lol

Then Fabian, Jeremy & Mehmet Flipped the 600 lb. tire as a team 100'

NICE WORK TODAY GUYS!

Fabian Afanador-Band Reisited Sprints

Battling Ropes

Tire Flips

Coach Jeremy-Band Reisited Sprints

Tire Flips

Battling Ropes

Coach Mehmet-Tire Flips

Band Resisted Sprints

Battling Ropes

Tues. 12-8-09 WOD

Warm Up:
Shoulder Stretches
Figure 4’s x 4
Light Jog x 2
Faster Jog x 2
Light Run x 2
Faster Run x 2
Leg/Hip/Calf Stretches

WOD: AMRAP in 40 min.
Row 100m.
10 KTE’s
Run 1 Lap Around Bldg.
15 Mountain Climbers
100 Jump Ropes
20 MB Seated Trunk Rotations

Mon. 12-7-09 WOD

Warm Up:
Shoulder Stretches
Squats
Lunge Stretches
Lateral Shuffles

Core Lift: Back Squats
10 x 50%, 8 x 60%, 6 x 70%
4 x 80%, 3 x 5 x 85%

WOD: Death by Kettlebell
We can thank CynergyCrossFit for this one!
(35-28-21-14-7)
KB Swings (Men 55/Women 35)
KB Goblet Squats (Men 55/Women 35)
KB Sumo Deadlift High Pulls (Men 60+, Women 35+)
Complete the required reps of each lift then run to end of drive & back

Sat. 12-5-09 NO CO-ED BOOT CAMP TODAY!

Sat. 12-5-09 NO CO-ED BOOT CAMP TODAY!
Sorry for the inconvenience. Danny and I will be in Melbourne for the 2009 RAW United Powerlifting Nationals. Our EA Powerlifting Team will be competing. Wish them luck. We’re expecting to break many records this weekend.

See everyone on Monday,
Jeremy

Sat. 12-5-09 NO MEN's ONLY BOOT CAMP TODAY!

Sat. 12-5-09 NO MEN's ONLY BOOT CAMP TODAY!
Sorry for the inconvenience. Danny and I will be in Melbourne for the 2009 RAW United Powerlifting Nationals. Our EA Powerlifting Team will be competing. Wish them luck. We’re expecting to break many records this weekend.

See everyone on Monday,
Jeremy

Fri. 12-4-09 WOD

Only 5, 6, 7, 8 & 9am Classes Today!
NO EVENING CLASS TODAY & NO BOOT CAMPS ON SATURDAY!!
Sorry for the inconvenience. Danny and I will be in Melbourne for the 2009 RAW United Powerlifting Nationals. Our EA Powerlifting Team will be competing. Wish them luck. We’re expecting to break many records this weekend.

See everyone on Monday,
Jeremy

Warm Up:
Shoulder Stretches
Squats
Sit Ups
Hypers
Burpees

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
(Increase weight each round)
BB Incline Bench Press
BB SDLHP

Thrs. 12-3-09 WOD

Warm Up:
Shoulder Stretches
Figure 4’s x 2
Light Jog x 2
Faster Jog x 2
Light Run x 2
Faster Run x 2
Leg/Hip/Calf Stretches

WOD: Complete 10 rounds
Row 10 Calories
15 KB Windmills each side
20 Jump Ropes
25 KTE’s

Wed. 12-2-09 WOD

Core Lift: Press 1RM Test
5 x 50%, 5 x 60%, 3 x 65%
3 x 75%, 2 x 80%, 1 x 85%, 1 x 90%, 1 x 95%
Find 1RM in 3 attempts

TGU’s Heavy 2 each arm 8 rounds
Increase weight each round