FortMyers CrossFitTB 05/31/2014 Sat. WOD

“Filthy Fifty” (see WOD Book)

50 Box Jumps

50 Jumping Pull Ups

50 KB Swings

50 Lunges

50 KTE’s

50 Push Press (45/35)

50 Superman

50 WBS’s

50 Burpees

50 DU’s

FortMyers CrossFitTB 05/30/2014 Fri. WOD

WOD: work with a partner – complete 5 Rounds

Team Sandbag Carry to end of room, sprint to start and back, carry sandbags back (2 stations with all 3 size bags)

Red Sled Push - One person will push it down the other will push it back

10 x weighted Sit Ups each

Run backwards to 2^nd speed bump – partner runs forward – switch on the way back

10 x weighted Push Ups each (partner will stabilize plate on back then switch)

FortMyers CrossFitTB 05/29/2014 Thurs. WOD

Stength: Cleans 95%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 90% (4 x 2 x 95%)

WOD: “Nancy” for time (see WOD Book)

5 Rounds for time

Run 400m

15 OH Squats (95/65) (scale to front squat 115/75)

FortMyers CrossFitTB 05/28/2014 Wends. WOD

WOD #1: “Megan” for time (see WOD Book)

21-15-9

Burpees

KB Swings

DU’s (x 4 Singles 84-60-36)

REST 5 min

WOD #2: 1 mile Run for time (see WOD Book)

WOD #3: NFT

3 x 10 GHD Hypers (45/25)

2 x 2 min Plank

4 x 30 sec Ring L-Sit

FortMyers CrossFitTB 05/27/2014 Tues. WOD

Strength: Bench Press 95%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 90% (4 x 2 x 95%)

WOD: Finish one exercise before moving to the next!

1. Rope Climbs 2 min AMRAP

2. Pull Ups (max reps strict Pull Ups – finish with kipping Pull Ups) x 2

Beginner: max reps with band or max reps Ring Rows x 2 

3. 250 m Row for time x 2

4. max reps Push Ups x 3

FortMyers CrossFitTB 05/26/2014 Mon. WOD

Have a Safe & Happy Memorial Day!

Class Notice: 

We will only have one 8:00am Boot Camp for Memorial Day. 

All other classes will be cancelled for Monday 5-26-2014.

Regular class hours will resume on Tuesday 5-27-2014.

Boot Camp:

Teams of two work together!

Complete 2 Rounds!!

Tire Flips + Jump In & Out x 10 each

Run 800 m.

T2B x 20 each or 60 leg raises on the floor

Row 500 m. each

Push Ups x 30 each

DU's x 50 each or 200 singles each

KB Swings x 50

FortMyers CrossFitTB 5/24/2014 Sat. WOD

Class Notice: 
We will only have one 8:00am Boot Camp for Memorial Day Mon. 5/26/14 
All other classes will be cancelled for Monday 5-26-2014.
Regular class hours will resume on Tuesday 5-27-2014.

Tabata This! 
(20 sec. work, 10 sec. rest x 8 rounds each exercise)

Mountain Climbers

Lateral Box Hops

Burpees

DU’s

KB Swings 1-Hand (switch hands each round)

Lateral Lunges

FortMyers CrossFitTB 5/23/2014 Fri. WOD

Class Notice: 
We will only have one 8:00am Boot Camp for Memorial Day Mon. 5/26/14 
All other classes will be cancelled for Monday 5-26-2014.
Regular class hours will resume on Tuesday 5-27-2014.


Warm Up: Ladder Drills

WOD: 5 Rounds for time….

Bear Crawl down and back

KB Swings x 30

Hurdle Jumps x 50

Pull Ups x 20

GHD Sit Ups x 10

500m Row

FortMyers CrossFitTB 5/22/2014 Thurs. WOD

Class Notice: 
We will only have one 8:00am Boot Camp for Memorial Day Mon. 5/26/14 
All other classes will be cancelled for Monday 5-26-2014.
Regular class hours will resume on Tuesday 5-27-2014.


OH Squat 90%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 85% (4 x 3 x 90%)

WOD: For Time (20 min cap)

Run 400m

3 x BB Complex

Run 400m

2 x BB Complex

Run 400m

1 x BB Complex

(BB Complex = 5 DL, 5 Hang Power Cleans, 5 Push Jerk) (115/75)

Schedule Update, New Coaches & Classes

	Open in your browser→ CrossFit Schedule Updates, New Coaches & New Classes!! Stay in Touch! Holiday Schedule Change Next Monday May 26th, 2014 Memorial Day we will only have one 8:00am Boot Camp Class. All other classes will be cancelled for Memorial Day. We hope everyone will have a safe and happy Memorial Day! Regular class schedule for the rest of the week starting Tuesday May 27, 2014.   New Members to CFTB! Beginning June 3rd, 2014 Coach Amber Andersen we will be bringing many new members to join us in several of our classes especially our night classes. Please welcome all our new members into the CFTB family and make them feel comfortable. Member Courtesy & Equipment: Lately some of our classes have been getting pretty full. I'd like to ask members coming in early to their class to please be patient and wait until the previous class is finished with their workout before you begin yours. We encourage all members to come in 5-10 min. early to warm up and review the days WOD but please wait until the beginning of the hour to start your WOD. We also want to ask our men to please use the "mens barbells" and not the shorter silver "women's barbells". Please leave these for our ladies as the grip is smaller and easier for them to grab and 10lbs. lighter than the men's bars. Also, during some WOD's that require the use of barbells please try to partner with another member for now until we get more barbells. We should have 8-10 more barbells coming in two weeks. Please be patient! More equipment is coming!!     New CFTB Coaches are Here!   As many of you may have noticed Coach Darian Barnett is no longer coaching with us. He has taken on a new job with Dr. Peck at Specific Care Chiropractic Clinic doing rehab therpay for his patients. With this loss I have brought on several new coaches to help our members.  Below is a list of new coaches with their Bio and photo. When you see them in the gym make sure you welcome them to the CFTB family. They're here to help! Coach Dr. Brian Bochette: PT, DPT, CSCS Dr. Brian Bochette is a Florida licensed Physical Therapist and a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. He holds a Bachelor of Science in Human Performance from Florida Gulf Coast University, a Master of Science in Physical Therapy from Florida Gulf Coast University, and a Clinical Doctorate in Physical Therapy from the University of South Florida. He enjoys sharing his passion for human movement with his patients and students, serving as adjunct faculty in the areas of anatomy, palpations, and biomechanics at Florida Gulf Coast University. Brian began Crossfit in 2010 and immediately fell in love with the variety and functionality of the programming. He is excited to be involved with Crossfit Thoroughbreds and looks forward to helping keep members safe and performing at their best. Coach Michael Cruz: ACE Certified • Client Fitness Assessment • Program Design • Group Fitness Training • Strength Training and Conditioning • Cardiovascular Training • Flexibility Training • Clinical Exercise • Bio-Mechanics • Muscular and Aerobic Fitness • Kinesiology • Physiology Coach Arielle Poulos Arielle joined CrossFit Thoroughbreds 4 years ago.  Before finding CrossFit she participated in sports such as competitive gymnastics for 17 years, competitive sailing for 10 years, and competitive swimming for 2 years. Arielle enjoys the CrossFit atmosphere because of its similarities to her gymnastics training, and it enables her to utilize those skills.  As a result she has become stronger and more efficient at her lifts, and continues to build upon her flexibility and balance to enhance her strength, agility, and stamina. She has been a USA Gymnastics certified coach for 17 years and has recently attended the CrossFit Level 1 Trainer course.  Arielle is happy and eager to help and encourage her fellow Crossfitters, especially with the gymnastics movements. Coach Sammy Williams Sammy has been doing CrossFit at CrossFit Thoroughbreds for 2 years.  Prior to CrossFit, he weight trained at traditional gyms and participated in several sports including basketball, volleyball and softball.  In his time at CrossFit Thoroughbreds he has lost over 30 lbs, become faster, gained strength, and became  more efficient at his lifts. Sammy has been a law enforcement officer for 16 years and has attended the CrossFit Level 1 Trainer course.  Sammy has no reservations when it comes to helping people with form and technique and motivating fellow Crossfitters through a WOD!!! Coach Amber Andersen: I have been in athletics / fitness my whole life. As a collegiate soccer player I understood the importance of not only having a well rounded fitness routine , but also dedication and hard work. I fell in love with CF 5 years ago and have not looked back. I got my CF cert 1 3 years ago. After seeing what CF did for adults , I came to the realization that this could be life changing for children as well. I then got my crossfit kids certification. In addition to crossfit training I have also been a spin instructor,private trainer and youth soccer coach for fort myers strikers for many years. I'm very excited to become apart of the Thoroughbreds team! I Can't wait to meet you all! Amber Andersen Coach Richard Grant: Richard is a certified personal trainer and is (American Red Cross) CPR/AED certified.   Has an Associate Degree in Arts and science. He is currently perusing an Associate/ Bachelor Degree in Respiratory care. Richard spend eight years traveling the globe as a professional basketball player with such teams as the New York Nationals/Globetrotters, Harlem Ambassador and various minor league teams in the U.S SPECIALITIES • Over 20 YRS of basketball coaching, fundamentals, skill sets and conditioning. • Resistance, speed, agility, power, vertical training. •  Fitness conditioning. • Sports specific conditioning   Coach Eleina Shinn: CrossFit Level 1 Trainer CrossFit Kids Certified         Coach Michael Cruz   Coach Dr. Brian Bochette   Coach Arielle Poulos   Coach Sammy Williams   Coach Richard Grant   Coach Amber Andersen   Coach Eleina Shinn     Olympic Lifting Class Time Change   Beginning Saturday June 7th, 2014 the Olympic Lifting Class will now start at 9:00am.           New Family Boot Camp   Every Sat. at 10:00am Starting Sat. June 7th, 2014 Coach Amber Andersen will be teaching a Family Boot Camp. All CFTB members are welcome to join this class. Bring the family to train together, compete together and get in great shape together. If you would like your kids to join you there is an additional fee of $25/class/kid or $80/mo. per kid. There is a $10/kid discount for parents registering 2 or more kids. Youth paying $80/mo. will have full access to the Kids Fit Classes on Tues. & Thrs at 7pm plus access to the Family Boot Camp on Sat. mornings at 10am. Feel free to contact us at 239-851-3940 or at crossfittb@yahoo.com for more details or to register your kids.           New Kids Fit Classes   Beginning Tues. June 3rd at 7:00pm we will now be offering a Kids Fit Class every Tues. & Thrs. night. Kids from ages 5-16 are welcome to join. All WOD's will be scaled for each age level. If you would like your kids to join there is an additional fee of $25/class/kid or $80/mo. per kid. There is a $10/kid discount for parents registering 2 or more kids. Youth paying $80/mo. will have full access to the Kids Fit Classes on Tues. & Thrs at 7pm plus access to the Family Boot Camp on Sat. mornings at 10am. Feel free to contact us at 239-851-3940 or at crossfittb@yahoo.com for more details or to register your kids.         This email was sent to [email] when you signed up on [CLIENTS.WEBSITE] Please add us to your contacts to ensure the newsletters land in your inbox. [CLIENTS.COMPANY_NAME] [CLIENTS.ADDRESS] Unsubscribe