FortMyers CrossFitTB 1/1/2014 Wends. WOD

Happy New Year!!

GYM CLOSED!

FortMyers CrossFitTB 12/31/2013 Tues. WOD

GYM CLOSED!

Happy New Year!!

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

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

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

FortMyers CrossFitTB 12/26/2013 Thurs. WOD

GYM CLOSED!

FortMyers CrossFitTB 12/25/2013 Wends. WOD

MERRY CHRISTMAS!

GYM CLOSED!

FortMyers CrossFitTB 12/24/2013 Tues. WOD

GYM CLOSED!

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

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

FortMyers CrossFitTB 12/20/2013 Fri. WOD

Agility, Plyo’s & Core

WOD:

Over/Under Hurdles-Warm Up

Small Hurdle Drills

Ladder Drills

5 cone Suicides x 5

T2B x 20 x 5 sets

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

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

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

FortMyers CrossFitTB 12/16/2013 Mon. WOD

Back Squat 70%

10x50%, 5x60%, 5x65%, (3x8x70%)

WOD:  20, 18, 16, 14, 12, 10

OH Lunges (DBs, KBs or Plate)

Row 150m.

Box Jumps

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

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.

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)

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

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

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

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

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

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

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

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

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

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

FortMyers CrossFitTB 11/29/2013 Fri. WOD

GYM is CLOSED!!

FortMyers CrossFitTB 11/28/2013 Thurs. WOD

Happy Thanksgiving!

GYM is CLOSED!

Also----11-29-13 CLOSED!

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

11-27-13 Boot Camp ONLY at 8:00am (No other classes this day)

11-28-13 Thanksgiving Day -- CLOSED!

11-29-13 CLOSED!

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.

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

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

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

FortMyers CrossFitTB 11/21/2013 Thur. WOD

WOD: 40 min. Time Cap!

DU’s x 100, 80, 60, 40

Row x 1000, 800, 600, 400

Run x 1 mile, 800 m., 600 m., 400 m.

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!

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

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

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

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

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

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