Fort Myers CrossFit TB Thrs 12/1/2011 WOD:

WOD: Team Row – 45 min time limit!

Cal. Row – cannot change order!

Row for 10 cal. then complete:
1 Round of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Squats)
Run to 41 and back

Each Round: Add one round of Cindy!!

Fort Myers CrossFit TB Wed. 11/30/2011 WOD:

Skill: Weighted Pull Ups 10 x 1

Or practice Pull Ups…Time to get stonger!

WOD:

Work with a partner (1 bar per Team) alt. exercise

1. Max Rounds in 5 min.

5 x Burpees

15 x Push Press (65/45)



2. Max Rounds in 5 min.

10 x Sit Ups

10 x SDLHP



3. Max Reps in 5 min.

Team Box Jumps

Fort Myers CrossFit TB Tues. 11/29/2011 WOD:

Skill: BB Roll Out 3 x 10  w/ Ring L-Sit for max sec. each round

WOD: Tabata (20 sec on/ 10 sec. off)

Lat Hurdle Hops

Floor Wipers

Tuck Jumps

Flutter Kicks

Fort Myers Crossfit TB Mon 11/28/2011 WOD:

Skill: Thruster 5 x 5

WOD:  3 Round for time!

7 x KB/DB/BB Thrusters

14 x TTB

21 x OH Plate alt. Lunges (total reps)

Run 400m

Fort Myers Crossfit TB Sat Boot Camp 11-26-11:

Complete 4 rounds per exercise before moving to the next!

Backward Sled Pull

Truck Push

Single Arm Water Bucket Carry to speed bump (Left arm carry down & Right arm carry back)

15 x Tire Flips

Partner BB Carry 400m (2 Rounds!!)

This type of progress is amazing!

Hey Jeremy,

     I got a big reason to be Thankful, I wanted to share with you. I got my results from my Department Physical yesterday: My Triglycerides went from 653 down to 148. My Cholesterol dropped from 320 to 196, with a boost in my HDL of 20 points. My fasting Blood Sugar was 52 down from 98.........

Thanks to all of you and your staff for your help and guidance, I know I still have a long road to go, but in two and a half months to make this type of progress is amazing.......

Thank you so much
Ron

Give the Gift of CrossFit

No 6am or 7am Class.

8:00am Boot Camp ONLY!!!


WOD: 45 min. Time Limit

1- Mile Run

Then complete: 1 rep, 2 reps, 3 reps ........ up to 10

Push Ups
Squats
Pull Ups
Burpee
Sit Ups
Lunges each leg
Superman

Then finish with a 1- Mile Run!




CrossFit Gift Certificates Available Now!!

Give the Gift of CrossFit this holiday season and help spread some holiday burpees!


When you purchase a CFTB Gift Certificate you’ll receive a neatly designed certificate ready to hand over or email to your friends and family to get them started with our proven fitness program.


CrossFit Gift Certificates are available at the gym or at our online shop:

$95/mo. Individual Membership
$160/mo. Couples Membership
$55.00/mo. Police, Military, Fire & S.W.A.T.

For online purchases:

1.Click Online Shop Link

2.Click Gift Card/Credit Link

3.Choose Gift Card Type from Drop Down Menu

4.Personalize It

5.Choose a Gift Card Layout

6.Make Your Purchase

7.Login as a Guest

8.Check Out

9.Billing Info.

10.Place Order

The recipient will receive a one month membership of CrossFit team training, access to Open Gym hours, Saturday Co-Ed Boot Camp & will become a member of the CFTB family!

See Jeremy or Cordula in the gym for more details.



Happy Holidays from the CrossFit Thoroughbreds Staff,

Jeremy Barnett, Codula Burnsed, Phil Roberts,
Darian Barnett, Jeremy Ridgeo, Adrian Secrest

Fort Myers Crossfit TB Thrs. 11-24-11 Thanksgiving

Happy THANKSGIVING!!

Gym will be closed!

Friday 11-25-2011: 8:00am Boot Camp ONLY!!!

No 6 or 7am Classes!



Fort Myers Crossfit TB Wed. 11-23-11 WOD:

Front Squat 90 %

5 x 50%, 3 x 60%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%, (3 x 3 x 90%)

WOD: 3 min 3 round AMRAP with a partner (each)

One person works while the other rests (3min on 3min off for total rounds)

Every rep counts at the end!

5 x Front Squat

5 x SDLHP

5 x Burpee over the Bar


Gym will be closed for Thanksgiving Day!

Friday 11-25-2011: 8:00am Boot Camp ONLY!!! No 6 or 7am Classes!

Fort Myers Crossfit TB Tues 11-22-11 WOD:

Bench Press: 90 %

5 x 50%, 3 x 60%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%, (3 x 3 x 90%)

WOD:

100 Push Ups

Run to 41 and back every time you stop!


Gym will be closed for Thanksgiving Day!

Fort Myers Crossfit TB Mon. 11-21-11 WOD:

Sumo Deadlift 90 %

5 x 50%, 3 x 60%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%, (3 x 3 x 90%)

Practice:

Gymnastice... HSPU's, Handstand holds and Muscle Ups

Fort Myers Crossfit TB Sat Boot Camp 11-19-11:

Boot Camp WOD:

Partner work...as a team complete the following reps!

 8 x 250m Row

8 x 29 WBS’s

8 x 200m Run

Fort Myers Crossfit TB Fri 11-18-11 WOD:

WOD:

“Helen”

3 Rounds for Time

Run 400 m.

21x KB Swings (50/35)

12x Pull Ups

Fort Myers Crossfit TB Thrs. 11-17-11 WOD:

WOD:

5 Rounds

500m Row

Odd Object Shuttle Run

Plate carry to 41 and back

Congratulations to Fred and Trey for getting their 1st Muscle Ups!

Keep Practicing!!

                                                                                                      Trey

Fred



Fort Myers Crossfit TB Wed. 11-16-11 WOD:

 WOD:

“Kelly”

5 Rounds for Time

Run 400m.

30x Box Jumps

30x Wall Balls

New CrossFit Prices for 2012

New CrossFit Prices for 2012

All current members and new members signed up by Dec. 31st, 2011 will be grandfathered in at our current price rate. No Increases Apply!

Gift Certificates are available to purchase starting Nov. 25th, 2011 at our current rate of $95.00/mo.
Give them to friends and family to keep them at our current rate before prices go up in Januarary.

See Cordula or Jeremy in the gym for more information or to purchase Gift Certificates.
(Free week trial does not apply to gift certificates)



Starting Jan. 1st, 2012 all new members and prospects will be charged the following prices below:


Unlimited CrossFit Membership


$110/month with EFT Draft or $130.00/mo. cash or check payment

This entitles you to unlimited CrossFit Classes.

A CFTB Coach will be present to coach you through the Workout of the Day.

Sat. 8:00am Co-Ed Boot Camp included with membership!





Couples Membership

$180/month with EFT Draft or $200.00/mo. cash or check payment

This entitles you and your spouse to unlimited CF Classes.

A CFTB Coach will be present to coach you through the Workout of the Day.

Sat. 8:00am Co-Ed Boot Camp included with membership!




**Service/Municipal Members CrossFit Membership**

$70/month with EFT Draft or $95.00/mo. cash or check payment- (Single Unlimited);

$130/month with EFT Draft or $175.00/mo. cash or check payment- (Couples Unlimited);


For Active Fire, Police, Military, EMT will receive discounted rate with valid and CURRENT ID.

Contact any of our CrossFit Instructors for details.

Fort Myers Crossfit TB Tues 11-15-11 WOD:

WOD: for time

“Annie”

50 40 30 20 10

DU’s (x 3 for singles)

Sit Ups

Raw Power SuperFood Mix

Boot Camp from 8:00am - 9:00am

Then product sampling from 9:00am - 10:00am

This Saturday Nov. 19th, 2011

Fort Myers Crossfit TB Mon. 11-14-11 WOD:

Female WODs Week...set NEW PRs

“Diane”

21x – 15x – 9x For Time

Deadlift (225/155)

Handstand Push Up

Championship FGB

Awesome turnout tonight for Championship FGB! 

What started out as Ridgeo and a couple of guys having fun on a Friday night turned into an incredible group event. We had 11 people come out to test their skills with Championship FGB.

A regular FGB is only 3- 5 minute rounds with only 1 minute of rest between rounds.

FGB consists of:
Rower for calories
Box Jumps
Push Press (75 lbs.)
SDLHP (75 lbs.)
Wall Ball Shots

Tonight this group went for the Championship 5 rounds.
Not an easy task to take on but everyone made it through without puking or dying.

Congrat's to everyone that came out tonight!
Maybe we'll try this again in 8-12 weeks.

You know, just for fun! lol

1st Place: Jeremy Ridgeo 540
2nd Place: Mehmet 455
3rd Place: Andy 442
4th Place: Ben 392
5th Place: Brian Haag 390
6th Place: Adam 385
7th Place: David 345
8th Place: Trevor 334
9th Place: Allyson 309
10th Place: Samantha K. (3 Rounds) 194
11th Place: Torey (3 Rounds) 189



Fort Myers Crossfit TB Sat Boot Camp 11-12-11:

BOOT CAMP:  2 Rounds

WOD 1: 3 min AMRAP

7 x KB Swings

7 x Box/ Hurdle Jump Overs

…rest 1 min

WOD 2: 3 min AMRAP

7 x DL

7 x lat Burpees

…rest 1 min

WOD 3: 3 min AMRAP

7 x HR Push Ups

7 x WBS

….rest 1 min

(repeat WOD 1, 2 & 3)

Fort Myers Crossfit TB Fri 11-11-11 WOD:

Strict Press: 85%

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 75%, (3 x 5 x 85%)

WOD:

Tabata – 8 Rounds of Each with 20 seconds on, 10 seconds off

Medicine Ball Slams

Trunk Rotations with plate – or – Slosh Pipes on GHD

Wall Balls

Cal Row

DU’s

Fort Myers Crossfit TB Thrs. 11-10-11 WOD:

Deadlift: 85%

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 75%, (3 x 5 x 85%)

WOD: 21x – 15x – 9x

Sumo Deadlift High Pull

KTE’s

400m Run

Charity Golf Tournament

1st Annual Charity Golf Tournament
Sunday Dec. 11th, 2011

The upcoming Golf Fundraiser will be held at The Old Corkscrew Golf Club

For more information and details you can visit:
http://www.60feetaway.com/

or call the number below.

561.261.2929


info@60feetaway.com

Fort Myers Crossfit TB Wed. 11-9-11 WOD:

WOD: For Time – "The Row Monster"

Row 500, 400, 300, 200, 100

Burpees 30x, 25x, 20x, 15x, 10x

Double Unders 50x, 40x, 30x, 20x, 10x (Singles – 100x, 90x, 80x, 70x, 60x)

Fort Myers Crossfit TB Tues 11-8-11 WOD:

Bench Press: 85%

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 75%, (3 x 5 x 85%)

WOD: 8 Rounds for Time

12x Push Ups

12x Pull Ups

Women Will NOT Get BIG!!!!!

Here's more proof that women will NOT get BIG from lifting heavy weights.

Violetta Varga
185kg. (407.74 lbs.)
DEADLIFT

Same women (Violetta Varga)

She doesn't look BIG to me!

Pre-order/Purchase your CrossFit TB Shirt now!!

CrossFit TB Shirts are in!!!

Pre-order/Purchase your CrossFit TB Shirt now!!

See Cordula or Jeremy to view samples and order!


All Shirts $25 each

Womens Scoop Neck:

Womens T-Shirt:

Womens V-Neck:

Front Logo:

Back UNBREAKABLE

Mens: M, L, XL, XXL avalable now!

Mens Front

Mens Back

Fort Myers Crossfit TB Mon. 11-7-11 WOD:

Back Squat: 85%

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 75%, (3 x 5 x 85%)

Auxiliary Work: Old School

Box Jumps 5 x 5 (Go high)

Hurdles – KB Over and Under Course 2R/2L

Weighted Lunges BB 5 x 5 (Heavy in Rack)

Fort Myers Crossfit TB Sat Boot Camp 11-5-11:

Boot Camp:

2 People Per Team

50 x SDLHP (65/95)

Run 400m with plate

100 x KB Swings OH

Run 400m with plate

150 x Squats with plate

Run 400m with plate

200 x KTE’s

Run 400m with plate

Fort Myers Crossfit TB Fri 11-4-11 WOD:

WOD: 5 rounds for Time

30x Double Unders (Singles – 100x)

Run 400 m.

30x Burpees

Fort Myers Crossfit TB Thrs. 11-3-11 WOD:

Skill: Thurster – work up to a 3RM

WOD: “FranRAP” Partners

15x Thrusters

15x Pull Ups

*1 partner works; 1 partner rests

*Switch as desired/needed

*Score = Total Completed Rounds

Fort Myers Crossfit TB Wed. 11-2-11 WOD:

Skill: 10 min TGU’s

WOD: 20 Minute AMRAP

10x Deadlift (135/85)

10x Weighted V-Up

10x Floor Press

100x Mountain Climbers (or 20x Grasshopper)