Fort Myers CrossFit TB Tues 5-8-2012 WOD:

Skill: Running Technique

2 x 100m Run

2 x 400m

1 x 1 mile

4:00pm & 7:00pm CrossFit Classes Available 5-21-2012!!

Due to the overwhelming number of new members in our 5pm and 6pm CrossFit classes we will now be adding a 4:00pm and a 7:00pm CrossFit class to our schedule beginning Mon. 5-21-2012.


These classes will be held Monday through Thursday. We encourage members that have the time flexibility to utilize these new hours in order to thin out the classes and make it more manageable for the coaches and a more personable experience for each member.


As CrossFit coaches we want to provide quality service to each member and give each of you the attention you deserve. By adding these additional class hours and thinning out the classes we know we can provide quality coaching to each of our members and get each of you the results you're looking for.

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

Thank you for your continued support,

CrossFit Thoroughbreds

4pm & 7pm CrossFit Classes added

4:00pm & 7:00pm CrossFit Classes Available 5-21-2012!!

Due to the overwhelming number of new members in our 5pm and 6pm CrossFit classes we will now be adding a 4:00pm and a 7:00pm CrossFit class to our schedule beginning Mon. 5-21-2012.


These classes will be held Monday through Thursday. We encourage members that have the time flexibility to utilize these new hours in order to thin out the classes and make it more manageable for the coaches and a more personable experience for each member.


As CrossFit coaches we want to provide quality service to each member and give each of you the attention you deserve. By adding these additional class hours and thinning out the classes we know we can provide quality coaching to each of our members and get each of you the results you're looking for.

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

Thank you for your continued support,

CrossFit Thoroughbreds

Fort Myers CrossFit TB Mon 5-7-2012 WOD:

Strength: Back Squat 65% 
10 x 50%, 8 x 55%, 6 x 60%, (2 x 10 x 65%)


Advanced WOD:

Partner Training: One person works while the other one rests
For Time:
50 WBS

50 KBS

50 Sit Ups

50 x DL (205/135)

WOD:

Partner Training: One person works while the other one rests

50 WBS

50 KBS

50 Sit Ups

50 DL x (135-95/95-65 or KB)

Fort Myers CrossFit TB Sat. 5-5-2012 Boot Camp

WOD #1: 50x Burpees for Time –or- 5 Min. AMrep Burpees

Real Fit Foods
Ask a coach how to get yours Today!






WOD #2: 3 Rounds each station

Push Ups x 20

Tire Flips x 10

Wall Balls Shots x 20

Sled Push

Jump Rope x 50 DU’s or 150 Singles



Don't forget to sign up Coach Darian's 12-Week Olympic Lifting Program Today!

Program starts this Saturday May 5th at 9:30 am
Class is from 9:30am - 11:30am

12-Week Olympic Lifting Program Prices:

CFTB Member Oly Class Prices:

$15.00 drop in/ class

$40.00/mo. (add on to current membership)

$90.00/ 3 mo.- 12 weeks SAVE $30.00 (add on to current membership)

(All classes are pre-paid in advance. No refunds!)

NON- Member Oly Class Prices:

$30.00 drop in/ class

$100.00/mo.

$250.00/ 3 mo.- 12 weeks SAVE $50.00

(All classes are pre-paid in advance. No refunds!)

Fort Myers CrossFit TB Fri 5/4/2012 WOD:

WOD:

Run 400m, 600m, 800m, 1 mile   (After each run complete:)

Row 200m

Bear Crawl down & Burpee Broad Jump back


Plank Hand Walk Ups

Fri. Night 7:00pm Boot Camp:

Non-CrossFit Members:
$40.00/mo. with EFT Draft payment or $50.00/mo. cash or check payment
( 4 - Fri. Boot Camps each month)

$15.00/ Single Visit




CrossFit Members:
$20.00/mo. with EFT Draft payment or $30.00/mo. cash or check payment
( 4 - Fri. Boot Camps each month)

$10.00/ Single Visit




CrossFit Warm Up:


WOD #1:
3 Rounds each exercise


Bear Crawl Down Room & Burpee Broad Jump Back
Plate Trunk Rotations x 15 each side
Med Ball Slams x 20
Sit Ups x 25
200 m. Row


WOD #2:


2 Rounds each exercise


Ladder Drills (2 x each drill before moving to next exercise)
1-Arm Strict Press w/DB's x 10 left, 10 right
Deadlift x 15
Overhead Plate Carry to back fence and back
Kettlebell Swings x 20 

Fort Myers CrossFit TB Thurs. 5/3/2012 WOD:

Strength: Cleans 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts


WOD

3 x 10 Heavy Lunges

3 x 3 Heavy TGU's

3 x 10 Box Step Ups


Trunk Rotations

Bar Benders Strength & Skill Class
7pm Mon. - Thurs.
Registration required!!

Class Prices: 
$40 per month with CrossFit Membership
$80 per month without CrossFit Membership
$5 per class with CrossFit Membership
$15 per class without CrossFit Membership



POWER WOD:


Conventional Deadlift

Warmup: 3 sets (8,6,4)

Program: 4 sets (6 @ 65%)

Accessories:

RDL: 3 sets (10,8,6) (progressive increase)

DB/KB Bent Over Row: 3 sets (8,6,4) (progressive increase)

Double Under Practice: Goal: 15 Completed Double Unders

Abs: V Up: 2 sets (10)

Final 10 Minutes: Flexibility/Analysis

Fort Myers CrossFit TB Wed. 5/2/2012 WOD:

Strength: Strict Press 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts


WOD : 4 Rounds

Single Arm KB Swings x 7 each arm

Single Arm DB Split Jerk x 5 each arm


Leg raises

Bar Benders Strength & Skill Class
7pm Mon. - Thurs.
Registration required!!

Class Prices: 
$40 per month with CrossFit Membership
$80 per month without CrossFit Membership
$5 per class with CrossFit Membership
$15 per class without CrossFit Membership

POWER WOD:

Strict Press:

Warmup: 3 sets (8,6,4)

Program: 4 sets (6 @ 65%)

Accessories:

Chest/Deltoid Work- Superset

DB/KB Side Raise: 3 sets (8)

DB/KB Chest Fly: 3 sets (8)

Weighted Dips: 3 sets (10,8,6) (progressive increase)

                                 

Burpees Practice: Goal: 2 sets of 10 with the fastest time possible

Abs: Toe To Bar Practice: 2 sets (6-8)

Final 10 Minutes: Flexibility