Fort Myers Crossfit TB Wed. 6/1/2011 WOD:

Push Press: 5 x 50%, 3 x 60%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%, 3 x 2 @ 95%



WOD: 6 Rounds - No Time Limit - WORK on STRENGTH NOT SPEED
Finish one exercise before moving to the NEXT
Turkish Get Ups x 3 EACH side (HEAVY)
Ring Push Ups x 10 -- or -- MB Push Ups x 20
BB or KB SDLHP x 5 (HEAVY)


RidgeWOD:
Warm Up: 100x GHD Sit Ups > 100x Double Unders - NFT


WOD: "Bootlegger"
30x Burpees
30x Toes to Bar
30x 95# SDLHP
Run 1 Mile
30x 95# SDLHP
30x Toes to Bar
30x Burpees

Important Class Schedule Changes!

Hey CrossFitters,

I am happy to announce a few new CF class/Open Gym hour changes. Due to the increased membership growth over the past few months we are now in need of more class hours. Beginning Wednesday June 1st, 2011 we will be changing the evenning class hours. We will no longer have a 5:30pm class start time. Evenning classes will now begin promptly on the hour at 5:00pm and we will also have a second evenning class beginning at 6:00pm.

Many of you have already been coming in around 4:45 - 5:00pm and starting your stretches and warm up. This group of CrossFitters can begin their training as a class at 5:00pm startingJune 1st, 2011.

We will NOT allow late attendees coming in after the 5:00pm start time to just do their own workout or start in the middle of the scheduled 5:00pm class. We will ask that these people please wait until the 6:00pm class begins.

This will help us to reduce the number of people per class hour and allow us as coaches to provide more personal attention to each member.


Below are the CrossFit Schedule Hours:

Mon. - Thrs.: 6am, 7am, 8am, 5pm & 6pm

Fri.: 6am, 7am, & 8am (No Evenning Classes)

Sat. Boot Camp: 8am



Thoroughbred Youth Athletics Schedule Notice: NO ADULTS PLEASE!!
We will ask that our adult CrossFit members NOT come in to train during the Thoroughbred Youth Athletics class hours. Our youth class has also been growing steadily and we need all available equipment and space for the youth. Youth class hours are Mon., Wed. & Fri. from 3:30pm - 4:30pm.

Let's give this group of youth their time to train without interference from us.


Open Gym Schedule Changes:
Because of the class changes above we also need to change our Open Gym hours as well. Below is a list of days and times that are available for CrossFit members to use the Open Gym Hours.

Mon. & Wed.: 9am - 3pm & 7pm - 9pm (Gym closes promptly at 9pm)

Tues. & Thrs.: 9am - 5pm & 7pm -9pm (Gym closes promptly at 9pm)

Fri.: 9am - 3pm & 4:30pm - 9pm (Gym closes promptly at 9pm)

Sat.: 9am - 7pm (Gym closes promptly at 7pm)

Sun.: 12pm - 6pm  (Gym closes promptly at 6pm)

This will still give our CrossFitters 46.5 hours per week of Open Gym hours and 186 hours per month.
More than enough time to keep you guys sweating!



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

Thank you,
Jeremy Barnett 

Fort Myers Crossfit TB Tues. 5/31/2011 WOD

Partners Training: One Person Works While the Other Rests
200x Sit Ups -- switch every 10 reps
400x Mountain Climbers (200 reps per person) -- switch every 20 reps
Hollow Rocks x 30 seconds - 6x EACH person


RidgeWOD:
Skill: Complex 5 Rounds
OH Squat
Snatch Balance
Snatch

WOD: 20 Minute AMRAP
5x Chest to Bar Pull Up
10x Wall Ball Shots
15x 60# KB Swings

Fort Myers Crossfit TB Mon. 5/30/2011 WOD

Memorial Day Boot Camp!

Warm -Up:
400 m. MB Indian Run
(4 Groups)
2 Groups of men (Adv./Beg.)
2 Groups of women (Adv./Beg.)

WOD:
Complete 5 Rounds at each station.
Complete one station before moving to the next

Station #1: MB Thrusters x 30 + 200 m. Row

Station #2: KB Swings O.H. x 30 + 400 m. Run

Station #3: Burpee Broad Jump (Down & Back) + Jump Rope x 100




RidgeWOD: Memorial Day Double
Morning:
Strength: Front Squat - 6 x 4x @ 80%

WOD: NFT
15x Front Squat @ 95% 3RM
200m. OH Walking Lunge w/ 45# Plate
800m. Farmers Carry w/ 70# DBs

Afternoon:
"Elizabeth"
21x - 15x - 9x
135# Clean and Jerk
Ring Dips

Durability: 5 x 200m. Sprint (30 seconds REST between) > 100x Crunches

Fort Myers Crossfit TB Sat. 5/28/2011 Bootcamp

With a partner:

Couplet 1:

Partner A: 50 Double Unders or 100 Singles
Partner B: 50 Knees 2 Elbows

Switch

Couplet 2:

Partner A: 500M Row
Partner B: 400M Run

Switch

Couplet 3:

Partner A: 50 Box Jumps
Partner B: 50 Lunges (25 each leg)

Switch

Couplet 4:

Partner A: 50 KB SDLHP
Partner B: 50 Wall Balls

Switch

Finish
Both partners A and B do 50 Burpees at the same time

Fort Myers Crossfit TB Fri. 5/27/2011 WOD:

WOD:

(2- Teams)

KB Shuttle Run (20, 30, 40, 50)
Jump Rope x 50
Row 200 m.

Pendlay Do-Win Olympic Weight Lifting Shoes for sale

Pendlay 2011 
Do-Win Olympic Weight Lifting Shoes for sale.

Mens Size 10 US.

Brand new. Still in package.

Please see Jeremy Barnett in the gym or call 239-851-3940 or email at crossfittb@yahoo.com .

Sale Price $110.00
(Should you need them shipped the shipping price is not included!)

2011 Pendlay WL - Lime Green
Regular price: $129.99

2011 Pendlay Weightlifting (Wide-Line Stitch) Shoes

The new Pendlay Olympic Weightlifting Shoes have the same great fit as the much improved 2010 style. The most dramatic changes are in the style of the shoe. The 2011 Pendlay's feature a Wide-Line Stitch with matching color accents throughout the shoe. The leather has black characteristics with deep navy undertones, and the mesh fabric and heel are black. We kept the heel at 3/4 inch in height, the preferred height in Olympic Lifting. The heel is still solid cork but now is encased in black leather. The bottom of the shoe has changed color to black but the material is the same with the dependable grip to the floor as in all Pendlay WL shoes. Based on customer experience we recommend a half size down from your regular gym shoe size.

These shoes are made for weightlifting only because of the soles rigid design. Doing movements such as box jumps, sprints, jump roping, and anything else that will cause extreme flex to the sole will compromise the integrity of the shoes. 

When used properly the failure of these shoes is extremely rare as we have seen with the high number of nationally ranked weightlifters who use these shoes everyday to train and compete.