Warm Up:
Shoulder Stretches
Figure 4’s x 4
Light Jog x 2
Faster Jog x 2
Light Run x 2
Faster Run x 2
Leg/Hip/Calf Stretches
WOD: 5K RACE DAY!
Monday, November 30, 2009
EA Youth Club Update
A big post-Turkey day thanks from all of us at EA for those that have responded to the EA Thoroughbred Challenge!
We're encouraged by all of the questions, interest and even some early commitments. What better way to work off those holiday calories and lighten the burden on your wallet too. We understand that times are tough and that's why we are extending this contest to everyone. We want to make it easier for you to get or stay involved with our gym. In this challenge, when you give you definitely get back:
Blue Ribbon, 1 yr EA membership = highest $ amount donated or referred ($2,500 minimum)
Runner Up, 6 mnth EA membership = 2nd highest $ amount donated or referred ($1,500 minimum)
2nd Runner Up, 3 mnth EA membership = 3rd highest $ amount donated or referred ($1,000 minimum)
4th Place, 6 mnth EA Bootcamp membership = 4th highest $ amount donated or referred ($500 minimum)
Keep in mind folks, it is not just what you give, it is what you can get others to give as well. If you refer an individual or organization to us, you get credit towards the Challenge. Corporate donations and grants to non profit organizations are down in this economy, no doubt about it. However, donations from private philanthropists have actually stayed just about level. There's a ton of investment money sitting on the sidelines right now and philanthropists want to put their names on a legacy. The EA Youth Club will be that legacy! Who do you know that gives? Large or small? This youth outreach will impact and change lives. Send emails, refer anyone and everyone to us, get involved! Again, for more info please go to any of the below links:
EA Youth Club FaceBook Page
EA Youth Club Website
Thanks for your time and generosity! We'll be in touch with updates and look forward to celebrating with you in the new year!
Jay Kollar
Kollar Independent Consulting
& Development, LLC
Mobile: + 1 239.233.6783
Email: jay@kollarconsulting.com
www.kollarconsulting.com
We're encouraged by all of the questions, interest and even some early commitments. What better way to work off those holiday calories and lighten the burden on your wallet too. We understand that times are tough and that's why we are extending this contest to everyone. We want to make it easier for you to get or stay involved with our gym. In this challenge, when you give you definitely get back:
Blue Ribbon, 1 yr EA membership = highest $ amount donated or referred ($2,500 minimum)
Runner Up, 6 mnth EA membership = 2nd highest $ amount donated or referred ($1,500 minimum)
2nd Runner Up, 3 mnth EA membership = 3rd highest $ amount donated or referred ($1,000 minimum)
4th Place, 6 mnth EA Bootcamp membership = 4th highest $ amount donated or referred ($500 minimum)
Keep in mind folks, it is not just what you give, it is what you can get others to give as well. If you refer an individual or organization to us, you get credit towards the Challenge. Corporate donations and grants to non profit organizations are down in this economy, no doubt about it. However, donations from private philanthropists have actually stayed just about level. There's a ton of investment money sitting on the sidelines right now and philanthropists want to put their names on a legacy. The EA Youth Club will be that legacy! Who do you know that gives? Large or small? This youth outreach will impact and change lives. Send emails, refer anyone and everyone to us, get involved! Again, for more info please go to any of the below links:
EA Youth Club FaceBook Page
EA Youth Club Website
Thanks for your time and generosity! We'll be in touch with updates and look forward to celebrating with you in the new year!
Jay Kollar
Kollar Independent Consulting
& Development, LLC
Mobile: + 1 239.233.6783
Email: jay@kollarconsulting.com
www.kollarconsulting.com
Sunday, November 29, 2009
Mon. 11-30-09 WOD
Core Lift: Overhead Squats-1RM TEST
5 x 50%, 5 x 60%, 3 x 65%
3 x 75%, 2 x 80%, 1 x 85%, 1 x 90%, 1 x 95%
Find 1RM in 3 attempts
WOD: KAREN-150 Wall Ball Shots
Men on one team and women on another team. Men split into two teams and women split into two teams. Men compete against each other and women compete against each other to complete 150 reps of Wall Ball Shots in the best time possible. Each team member will complete 10 Wall Ball Shots then pass the ball to the next team member. Continue through all team members until you finish 150 reps.
1st team finished wins!
5 x 50%, 5 x 60%, 3 x 65%
3 x 75%, 2 x 80%, 1 x 85%, 1 x 90%, 1 x 95%
Find 1RM in 3 attempts
WOD: KAREN-150 Wall Ball Shots
Men on one team and women on another team. Men split into two teams and women split into two teams. Men compete against each other and women compete against each other to complete 150 reps of Wall Ball Shots in the best time possible. Each team member will complete 10 Wall Ball Shots then pass the ball to the next team member. Continue through all team members until you finish 150 reps.
1st team finished wins!
Friday, November 27, 2009
Sat. 11-28-09 Men's Only Boot Camp
3-Rounds per person
Truck Pull/Push: With the chest harness pull the truck 50 feet then push the truck back to the start.
Sandbag or Stone Loading: 10 Loads per person onto a 52-60” platform
Fat Bar Clean N Jerk: 5 x 5
Truck Pull/Push: With the chest harness pull the truck 50 feet then push the truck back to the start.
Sandbag or Stone Loading: 10 Loads per person onto a 52-60” platform
Fat Bar Clean N Jerk: 5 x 5
Sat. 11-28-09 Co-Ed Boot Camp
2-Rounds per Group
Group Truck Push + Lunge/Run (2 people push the truck 100’ then do 15 walking lunges each leg back to the start. Then run together around the back lot)
Complete 5 Rounds:
Row 500 m.
10 Burpees
15 MB Rotational Slams (each side)
20 Squats
Group Truck Push + Lunge/Run (2 people push the truck 100’ then do 15 walking lunges each leg back to the start. Then run together around the back lot)
Complete 5 Rounds:
Row 500 m.
10 Burpees
15 MB Rotational Slams (each side)
20 Squats
Thursday, November 26, 2009
Fri. 11-27-09 WOD
We will only have 2 Boot Camp style classes on Friday 11-27-09. We will offer an 8am & 9am class ONLY! NO early or late evening classes!
Enjoy the holiday and have fun with the family. We will have regularly scheduled Boot Camp classes on Sat. 11-28-09. If you have any questions please contact Jeremy at 239-851-3940 or at crossfittb@yahoo.com .
Warm Up:
Shoulder Stretches
Squats
Lunges
High Knees
Band Rows
Hyperextensions
WOD: TABATA ME!
KB SDLHP (Men 60+, Women 40+)
Push Ups
Pull Ups
Wall Ball Shots
Planks
Sit Ups
Enjoy the holiday and have fun with the family. We will have regularly scheduled Boot Camp classes on Sat. 11-28-09. If you have any questions please contact Jeremy at 239-851-3940 or at crossfittb@yahoo.com .
Warm Up:
Shoulder Stretches
Squats
Lunges
High Knees
Band Rows
Hyperextensions
WOD: TABATA ME!
KB SDLHP (Men 60+, Women 40+)
Push Ups
Pull Ups
Wall Ball Shots
Planks
Sit Ups
Wednesday, November 25, 2009
Thrs. 11-26-09 Happy Thanksgiving-CLOSED!
Thrs. 11-26-09
HAPPY THANKSGIVING!
A day of rest from CrossFit. Now that’s something to be thankful for!
Have a wonderful Thanksgiving Day with your friends and family.
Also, remember the gym will be CLOSED on Thanksgiving Day. We will only have 2 Boot Camp style classes on Friday 11-27-09. We will offer an 8am & 9am class ONLY! NO early or late evening classes!
Enjoy the holiday and have fun with the family. We will have regularly scheduled Boot Camp classes on Sat. 11-28-09. If you have any questions please contact Jeremy at 239-851-3940 or at crossfittb@yahoo.com .
HAPPY THANKSGIVING!
A day of rest from CrossFit. Now that’s something to be thankful for!
Have a wonderful Thanksgiving Day with your friends and family.
Also, remember the gym will be CLOSED on Thanksgiving Day. We will only have 2 Boot Camp style classes on Friday 11-27-09. We will offer an 8am & 9am class ONLY! NO early or late evening classes!
Enjoy the holiday and have fun with the family. We will have regularly scheduled Boot Camp classes on Sat. 11-28-09. If you have any questions please contact Jeremy at 239-851-3940 or at crossfittb@yahoo.com .
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