Fri 8-7-09 WOD

Warm Up:

Shoulder Stretches

Squats

Lunges

High Knees

Band Rows

Hyperextensions

Core Lift: Conventional Deadlift

10 x 50%, 8 x 60%, 6 x 65%,

5 x 5 x 75%

WOD: Complete 10, 8, 6, 4 for each exercise.

(Increase weight as reps decrease)

BB SDLHP

KB or SB Carry to end of Drive and Back (HEAVY)

Weighted Lunges

Fat Fall Off Fitness Challenge 2009

Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 16 Days Left to Sign Up!

Spaces are limited so get yours NOW!

Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.

We look forward to helping you change your body and life for ever.

Jeremy Barnett, Owner-CFT
Evolved Athletics

Click here to print entry form and flyer info.

BRIDAL BOOT CAMP

Show your husband what Strong & Sexy looks like!

Bridal Boot Camp isn't just for the brides! Sign up your mother, mother-in-law, bridesmaids, etc. and have fun together, motivate one another and have the whole group looking their sexiest for the BIG DAY.

Serious Coaching Serious Results!

The Bridal Boot Camp classes consist of no more than 12 women per class. Two coaches will work side by side each women ensuring their progress and safety. Classes will consist of a high intensity combination of strength training, plyometric training, endurance, metabolic conditioning and team building events integrated into unique sets of exercises.

Bring Your Friends!

Each class will be different, you will not be bored. You will find yourself seeing results that you could not attain with the typical gym workouts. Bridal Boot camp will shock your body into changing and getting that lean sexy body you've always wanted.

Bridal Boot Camp Benefits :

· Weekly Email Communication with Coaches

· 1-Nutritional Check-In per Month Via Email

· 8-Boot Camp Classes per Month

· A Coach by Your Side Every Boot Camp

· 1-Guest Pass for 1-Friend or Family Member

· Only $10.00 per Additional Class

Every Thursday 7am & 8am

& Every Saturday 8am & 10am

Entry Fees: 4-Month BRIDAL BOOT CAMP

· $150.00 1st Month Entry Fee

· 3– Monthly Payments of $99.00 EFT

Click here for printable flyer

Ready to Get Paid to Train?

Hey CrossFitters,


Ready to get paid to train?

Starting this September 3rd, 2009 through Oct. 22nd, 2009 we will offer Level 1 Skills Testing & for those that have already completed Level 1 you may test for your Level 2. Every Thursday in Sept. and Oct. you can set an appointment with Nelson to perform your Level 1 or Level 2 Skills Test. Testing costs $20.00/test and you can perform up to 4 exercises per test.


$10.00 from each test will go into a pot and be allocated as prize money for the first male & female to complete all 21 exercises and have the best overall time completed on the Level 1 or Level 2 Skills Test. All 21 exercises must be completed by Oct. 22nd, 2009. Oct. 26th, 2009 we will award the winners of the Level 1 & Level 2 Skills Test. If no one has completed all 21 exercises by Oct. 22nd, 2009 the cash prize pot will carry over to our next Level 1 Skills Test starting Jan. 14th, 2009 through March 4th, 2009.



If you have any questions or would like to set an appointment for your Level 1 or Level 2 Skills Test please call 239-851-3940, email crossfittb@yahoo.com or speak to Jeremy or Nelson in person in the gym.


Level 1 & Level 2 Skills Testing Dates:


Sept: 3rd, 10th, 17th, 24th
Oct: 1st, 8th, 15th, 22nd END!


Please see our Evolved Athletics Skills Level chart in the gym.


Previous Level 1 Skills Test WINNERS!

Doug Hunt & Coach Jeremy Barnett
1st Place Male Winner
Level 1 Skills Test
$260.00 CASH Prize



Sarina Woodworth & Coach Jeremy Barnett
1st Place Female Winner
Level 1 Skills Test
$260.00 CASH Prize


Thank you and GOOD LUCK,


Jeremy Barnett



Evolved Athletics
"Xtreme Fitness 4 Xtreme People"


Host of:
CrossFit Thoroughbreds
http://www.cf-tb.com/
239-851-3940

Jeremy Barnett, ISSA-CFT, Founder
crossfittb@yahoo.com

Wed. 8-5-09 WOD

Warm Up:

Shoulder Stretches

Squats

Push Ups

Band Rows

Band Presses

Core Lift: Bench Press

10 x 50%, 8 x 60%, 6 x 65%

5 x 5 x 75%

WOD: AMRAP in 15 min.

10-Wall Ball Shots

10-Pull Ups

10-Push Ups (Adv. do MB Lateral Push Up Hops)

10-KB Plank Rows

Fat Fall Off Fitness Challenge 2009

Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 18 Days Left to Sign Up!

Spaces are limited so get yours NOW!

Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.

We look forward to helping you change your body and life for ever.

Jeremy Barnett, Owner-CFT
Evolved Athletics

Click here to print entry form and flyer info.

New and Exciting Fall Changes are COMING!

Dear EA Member,

This fall 2009 EA is happy to announce several new and exciting changes.
Online Scheduling System:

Starting Sept. 1st, 2009 we will begin using our Online Class Scheduling System. You can visit the online class scheduling system at: http://clients.mindbodyonline.com/ws.asp?studioid=5525&stype=-7 .

When each member originally signed up we sent an email with your user name and password for the online scheduling system. If you have deleted or misplaced this information please let Jeremy know and he can resend it to you.

This new system will help our coach’s better plan each class hour according to the individuals signed up for that hour. It helps if we know how many members are coming each hour, what fitness level, age and male/female ratio we will have each hour. We will only allow 12 people per class hour except for the Sat. Boot Camp. This will help our coaches to better serve each member and manage equipment per member. We understand this may be a little confusing for some to get used to. If you are having trouble setting this up yourself please see Jeremy Barnett for assistance.

Updated EA Membership Plans:

Attached you will find EA’s new updated price list which will also go into effect on Sept. 1st, 2009. This will only affect new members NOT existing members prior to Sept. 1st, 2009. We will be offering 4-Membership Packages (Gold, Silver, Bronze and Basic) and a Discount for Corporations and Public Services. Each membership plan will have specific membership benefits (see attached document for details).

Updated Member Benefits:

Current EA members will fall under the BASIC MEMBERSHIP PROGRAM with UNLIMITED sessions INCLUDED. All current EA members may choose to UPGRADE their current membership to one of the new membership programs to gain access to more membership benefits (see attached document for benefits descriptions).

We also attached two more documents to better serve our members. One is a Daily Food Journal and the other is a Personal Work Sheet (see attached documents for detailed information). The Daily Food Journal is for you to complete each day. Depending on which membership plan you choose you will be able to contact one of our coaches to assess your Daily Food Journals to receive nutritional guidance and support.

The Personal Work Sheet is a physical assessment sheet to track monthly progress. Each Thursday members may schedule an appointment to meet with one of our coaches to begin their Personal Work Sheet and re-test every 4-weeks. This will help our members see their improvements and help our coaches evaluate the client’s strengths and weak points. By gathering this information our coaches can better help our members make the appropriate changes to their nutrition and training to see further improvements.

Should you have any questions or concerns please contact Jeremy Barnett at 239-851-3940 or at crossfittb@yahoo.com .
Thank you,
Jeremy Barnett

Document Files:

Membership Plans

Daily Food Journal

EA Personal Worksheet

Tues. 8-4-09 WOD

Warm Up:

Shoulder Stretches

High Knees

Light Jog

Faster Jog

Light Run

Faster Run

Leg/Hip/Calf Stretches

WOD: (10,000 m. Team Row)

Each team member will row 200 m. then perform:

10 Sit Ups

10 Leg Raises

10 each side MB Trunk Rotational Slams

When finished with core exercises wait your turn to begin rowing again.

1st Team to 10,000 m. WINS!

Fat Fall Off Fitness Challenge 2009

Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 19 Days Left to Sign Up!

Spaces are limited so get yours NOW!

Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.

We look forward to helping you change your body and life for ever.

Jeremy Barnett, Owner-CFT
Evolved Athletics

Click here to print entry form and flyer info.

Phil Roberts -Testimonial

Mon. 8-3-09 WOD

Warm Up:

Shoulder Stretches

Squats

Lunge Stretches

High Knees

Lateral Shuffles

Core Lift: Back Squats

10 x 50%, 8 x 60%, 6 x 65%

5 x 5 x 75%

WOD: 3 Rounds

10-Box Jumps

20-KB Swings Single Arm

30-GHD Hypers

Fat Fall Off Fitness Challenge 2009

Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 20 Days Left to Sign Up!

Spaces are limited so get yours NOW!

Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.

We look forward to helping you change your body and life for ever.

Jeremy Barnett, Owner-CFT
Evolved Athletics

Click here to print entry form and flyer info.

BIG D- 25 Yard Handstand Walk