Wed.3-11-09 WOD

Wed. 3-11-09 WOD: REMINDER-Saturday 3-28-09 is our Grand Opening Party Bring your friends and family
Warm Up:
Shoulder Stretches
Squats
Push Ups
Sit Ups
Lunges

WOD: AMRAP in 30 min.
10-Pull Ups
10-Man Makers (Man-Maker how to: From standing drop into a Burpee, Man-Maker how to: Do a Push-up, Man-Maker how to: Row with each arm, Man-Maker how to: Jump the feet forward, Man-Maker how to: Clean the dumbbells, Man-Maker how to: Press or Jerk them ..., Man-Maker how to: To full extension, then drop the DBs back to arm's length and repeat)

EA Grand OPening and Fitness Challenge

Click the image to view more detailed information for Evolved Athletics Grand Opening on Saturday 3-28-09. Bring your friends and family. It's FREE all day! Free food, drinks and events all day!

1st Annual Evolved Athletics Fitness Challenge

Saturday 4-4-2009. The event will start at 9:00am.
Sign up and registration will open at 8:00am and end at 8:45am.

Event entry cost will be $10.00/person. Entry deadline is 3-31-2009

Prizes will be awarded for 1st, 2nd & 3rd place male/female winners.

($100.00 cash prize 1st place male/female, 2nd place male/female 1-hour massage (Peter Hernandez LMT) & 3rd place male/female Chili's gift cards & Blu Sushi gift cards)

Food and drinks available by Chili's & Smoothie King

For the bike portion of the event you can rent a bike from The Bike Route on the corner of College Pkwy. & Winkler Rd. If you need a bike you will need to reserve your bike by 3-21-2009.

Competition Events:

Event #1:
Best time completed. (50 min. Time Limit)

1 mi. Run
3 mi. Bike
1000m. Row

(30 minute rest period to rehydrate and stretch)

Event #2:
Best Time Completed. (20 min. Time Limit)

10 reps Deadlift (men 225 lbs., women 100 lbs.)
20 reps Burpees
30 reps MB Thrusters (men 20 lb. ball, women 10 lb. ball)
40 reps BB Sumo Deadlift Highpulls (men 90 lbs., women 45 lbs.)
50 reps Knees to Elbows

For more information contact Jeremy Barnett
http://www.cf-tb.com/ 239-851-3940 crossfittb@yahoo.com

Tues. 3-10-09 WOD

Tues. 3-10-09 WOD: REMINDER-Saturday 3-28-09 is our Grand Opening Party Bring your friends and family
Warm Up:

Shoulder Stretches
Squats
High Knees
Push Press
Split Jerks

WOD:
Split Jerk 5 x 5 each leg

4 Rounds in 20 min. (If you do not complete it in 20 min. do 20 Burpees)
25 Wall Ball Shots
10 Dips
10 each side Single KB Lunge N Press

Mon. 3-9-09 WOD

"ALL THINGS ARE POSSIBLE"

Mon. 3-9-09 WOD: REMINDER-Saturday 3-28-09 is our Grand Opening Party Bring your friends and family
Warm Up:

Shoulder Stretches
Squats
Lat. Lunge Stretch
Band Rows
Band Presses

WOD:
Deadlift 5, 5, 3, 3, 2, 2, 2

KB Box Step Ups 10 each leg x 4 sets
KB Bent Over Rows 10 x 4 sets
10 Pull Ups x 4 sets (Strict-No Kipping, No Jumping)

BIG D 5-Bars of DEATH Week 12

BIG D 5-Bars of DEATH Week 12 -

 Deadlift 390 lbs. x 1 rep, Power Clean 170 lbs. x 2 reps, 

Push Press 200 lbs. x 3 reps, Squat 260 lbs. x 4 reps and 

Bench Press 175 lbs. x 5 reps for best time possible. 

BIG D finished in 6:35.

Sat. 3-7-09 BOOT CAMP

Sat. 3-7-09 Boot Camp: REMINDER-Saturday 3-28-09 is our Grand Opening Party Bring your friends and family

Teams-4 Rounds each team member

Row 500 m.
Run Course
20 Push Ups
20 Pull Ups
20 MB Thrusters

EA girls gettin, FIT strongman style. 150 lb. sled drag 20 yrds., 200 lb. tire flip 20 yrds., 

100 lb. farmers carry 20 yrds. and 55 lb. competition barbell push press 

10 reps x 5 rounds. You girls ROCK!!

BIG D makes it in the New Press today

Big D made it into the sports section of the News Press today. Click here to read the story.