Mon. 2-1-2010 WOD

Hey CrossFitters,
Over the last 8 weeks Boot Camp attendance has declined dramatically. Due to the low attendance I will be cancelling the 8am Co-Ed Boot Camp & 10am Men's Only Boot Camp beginning Sat. 2-6-2010. I will ONLY have the 9am Boot Camp until attendance increases.


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


Thank you,

Jeremy Barnett




Warm Up: 5 reps each


Shoulder Stretches

Back Squat Technique Practice



Core Lift: Back Squat

10 x 50%, 8 x 60%, 6 x 65%, 5 x 75%, 5 x 3 x 80%,



WOD: 4 Rounds Best Time

30 yrds Walking lunge, carrying (Men 50-60 lb KB, Women 25-40 lb. KB)

Box Jump, 30 reps or (Step Ups weighted heavy 15 on each leg)

EA Youth Club in Training 1/29/2010

EA Youth in Training

4 x 100' Truck Pushes
3 x 200lb Tire Flips 100'
3 x 100' Rope (hand over hand) Truck Pulls
Practice 3 sets of Handstand Push Ups
Practice 3 sets of Ring Dips

Joseph Deadlift PR=290 lbs.

Jake Deadlift PR= 255 lbs.

Sat. 1-30-2010 Co-Ed Boot Camp

1 min. Work, 20 sec. Rest, Complete 4 Rounds Each Exercise Before Moving to the Next, 1 min. Rest Between Exercises


Jump Rope

KB Single Arm Swings

Lateral Hops Over Jump rope

KB Single Arm Cleans

Box Step Ups

KB Single Arm High Pulls

Sat. 1-30-2010 Men's Only Boot Camp

1 min. Work, 20 sec. Rest, Complete 4 Rounds Each Exercise Before Moving to the Next, 1 min. Rest Between Exercises



Box Jumps

KB Single Arm Swings

Lateral Hops Over Box

KB Single Arm Cleans

Box Step Ups Weighted

KB Single Arm High Pulls

EA Youth Club in the Community

EA Youth Club in the Community

The EA Youth Club is going out into the community and engaging our area teens! Pictured above is Jay Kollar (right), of Kollar Consulting, speaking to Will Hutcherson (left), Youth Pastor at Next Level Church’s Collide Experience. The discussion was part of the capstone message in NLC’s Healthy Life 2010 series, where over 100 kids were exposed to the ideas of Crossfit, being an everyday athlete and functional fitness.

The students and staff alike were excited about the program and the unique angle of removing any and all barriers to kids getting and/or staying healthy. The EA Youth Club offers coached high-level athletic training, a community-driven group setting, partially or fully subsidized tuition and even reduced cost Lee Tran bussing for those without transportation.

Please contact Jay at 239-424-9144 or Jeremy Barnett at 239-851-3940 for more information.

For sponsorship or donation opportunities please go to the EA Youth Club website.

Fri 1-29-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Sumo Deadlift Conventional

Practice Hand Stand Push Ups-Advanced

Practice MB Push Ups Beginner/Intermediate



(Warm up to working deadlift weight for Diane)

WOD: Diane (21, 15, 9)- Timed
Deadlift (advanced- men 225, women 135) (Beg./Int. –Men 135, women 95)

Hand Stand Push Ups (Advanced ONLY!) (Beg./Int. MB Push Ups)

EA Youth Club in Training

EA Youth Club in Training

Complete 5 Rounds Best Time:
KB Carry 180 ft
Row 200 m.
400 m. Run

Best Times:
Riley: 16:41
Max: 19:55
Drew: 20:20
Cameron: 18:06
Lalo: 22:34
Kevin: 22:36

Riley DL PR: 265 lbs.











Kevin DL PR: 165 lbs.












LaLo DL PR: 255 lbs.