Holiday Hours

Holiday Gym Hours:

NOTICE: Gym will be closed on Thanksgiving Day!

Wed. 11-24-2010: 6am, 7am & 8am calsses (No Schedule 5:30pm class)
Open Gym 9am - 7pm (Come in and do the WOD on your own- No Coaches Available)


Thrs. 11-25-2010: GYM CLOSED! Thanksgiving Day


Fri. 11-26-2010: 8:00am ONLY!!! Co-Ed Boot Camp ONLY!
No 6am, 7am or 5:30pm Classes!
Open Gym 9am - 7pm (Come in and do the WOD on your own- No Coaches Available)



Sat. 11-27-2010: 8:00am Co-Ed Boot Camp
 
 
If you have any questions or concerns please contact Jeremy Barnett at 239-851-3940
or at crossfittb@yahoo.com .
 
Have a Happy & Safe Thanksgiving!
 

Wed. 11-17-2010 WOD

Warm Up:

Shoulder Stretches

Squats

Front Squats

Deadlifts

Push Ups


Core Lift: Bench Press 85%

10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 3 x 4 x 85%


WOD:


7 min AMRAP

7 BB Shoulder Press (65/45)

7 Push Ups


***Rest 3 Minutes***


7 min AMRAP


7 plate High Pulls (45/25)

7 Burpees


RidgeWOD:
SuperSet
Conventional Deadlift 4 x 12
Kettlebell Swings (HEAVY) 4 x 12

WOD:
Walking Lunges: 20,18,16,14,12,10,8,6,4,2
Knees to Elbows: 10,8,6,4,2,1
15x Double Unders Between Each Round

Tues. 11-16-2010 WOD

Warm Up:

High Knees

Butt Kicks

Lateral Walk

Burpees

Frankenstein

Reverse Lunges

Leg/Hip/Calf Stretches



WOD:

Complete 3 Rounds


Cone Suicides

Cone Box & T Pattern Drills

Ladder Drills + Run to 41 & Back


RidgeWOD:
Turkish Get-Up 3 x 3 Each Side (Go Heavy My Friends)
Kettlebell Hot Potato 3 x 10 Each Side (Stay Heavy My Friends)
2 for 1 Wallballs 3 x 15

WOD:
15x Turkish get-up (L) 50#
30x Ring rows
15x Turkish get up (R)
30x Ring rows
15x Wallball 2 for 1
30x Ball Slam 20x
15x Box Jump 30"
30x Calorie Row (10 damper)
15x Kettlebell Hot Potatoes 50#
30x Double Unders

Mon. 11-15-2010 WOD:

Warm Up:

Shoulder Stretches

Squats

Front Squats

Deadlifts

Push Ups


Core Lift: Overhead Squat 85%

10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 3 x 4 x 85%


Then Complete:

Front Squat 4 x 5 x 85%



WOD:

4 Rounds

GHD Hypers with Knee Flexion x 10

Heavy DB Step Ups x 10 each leg


RidgeWOD

Superset - increase weight on the hang squat clean - do 2 x 10 Warm Up Sets
Hang squat clean- 3×5
Toes to bar- 3×7 (no kipping)

WOD: 10 Min AMRAP
Athletes must complete 20x air squats at the beginning and every 2 minutes during the AMRAP
5x SDLHP 95#
5x 24" Box Jump
WEAR 20# VEST

45 Mile Bike Ride- 2300 Calories Burned Today!!!

Today Phil, Colby and myself did the Caloosahatchee River Ride in Alva, Fl. 

We completed the 45 mile bike ride in 2 hrs. 30 min. Not our best ride but atleast we completed it. Burned around 2300 calories which was nice. Needed that after the last couple of days with pretty crappy eating. Time to get the eating back under control this week and hit the gym hard starting monday morning.

For anyone interested in a different, fun and more challenging type of fitness training check out CorssFit Thoroughbreds FREE workouts posted daily!

If you live in the Fort Myers, Fl. area stop in for a FREE trial training session and see how CrossFit training will change the way you train for life.

Call 24 hours prior to RSVP your FREE training session. 239-851-3940
crossfittb@yahoo.com

See you in the gym,
Jeremy

Sat. 11-13-2010 WOD

Complete 2 Rounds


Slosh Pipe Carry x 1 x 50’


100 m. Sprint


10 Push Ups

Bucket Run x 1 x 50’

100 m. Sprint


10 Push Ups

Sledge Hammer Swings x 10 each arm

100 m. Sprint


10 Push Ups

Sled Shuttle Run x 1 x 50’

100 m. Sprint


10 Push Ups

Fri. 11-12-2010 WOD

Warm Up:
High Knees
Butt Kicks
Lateral Walk
Burpees
Frankenstein
Reverse Lunges
Leg/Hip/Calf Stretches


WOD:

Complete 5 rounds

10 GHD Hypers

Row 500 m. Sprint (Goal- under 2:00 min. pace)

10 KTE’s

100 Jump Ropes

10 KB Windmills each side


RidgeWOD:
Frog Complex - 1x rep (95# - 125#) on the Minute for 10 Minutes

For Time:
Run 1 Mile
75x Pull Ups