Fort Myers CrossFit TB Thrs 12/1/2011 WOD:

WOD: Team Row – 45 min time limit!

Cal. Row – cannot change order!

Row for 10 cal. then complete:
1 Round of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Squats)
Run to 41 and back

Each Round: Add one round of Cindy!!

Fort Myers CrossFit TB Wed. 11/30/2011 WOD:

Skill: Weighted Pull Ups 10 x 1

Or practice Pull Ups…Time to get stonger!

WOD:

Work with a partner (1 bar per Team) alt. exercise

1. Max Rounds in 5 min.

5 x Burpees

15 x Push Press (65/45)



2. Max Rounds in 5 min.

10 x Sit Ups

10 x SDLHP



3. Max Reps in 5 min.

Team Box Jumps

Fort Myers CrossFit TB Tues. 11/29/2011 WOD:

Skill: BB Roll Out 3 x 10  w/ Ring L-Sit for max sec. each round

WOD: Tabata (20 sec on/ 10 sec. off)

Lat Hurdle Hops

Floor Wipers

Tuck Jumps

Flutter Kicks

Fort Myers Crossfit TB Mon 11/28/2011 WOD:

Skill: Thruster 5 x 5

WOD:  3 Round for time!

7 x KB/DB/BB Thrusters

14 x TTB

21 x OH Plate alt. Lunges (total reps)

Run 400m

Fort Myers Crossfit TB Sat Boot Camp 11-26-11:

Complete 4 rounds per exercise before moving to the next!

Backward Sled Pull

Truck Push

Single Arm Water Bucket Carry to speed bump (Left arm carry down & Right arm carry back)

15 x Tire Flips

Partner BB Carry 400m (2 Rounds!!)

This type of progress is amazing!

Hey Jeremy,

     I got a big reason to be Thankful, I wanted to share with you. I got my results from my Department Physical yesterday: My Triglycerides went from 653 down to 148. My Cholesterol dropped from 320 to 196, with a boost in my HDL of 20 points. My fasting Blood Sugar was 52 down from 98.........

Thanks to all of you and your staff for your help and guidance, I know I still have a long road to go, but in two and a half months to make this type of progress is amazing.......

Thank you so much
Ron

Give the Gift of CrossFit

No 6am or 7am Class.

8:00am Boot Camp ONLY!!!


WOD: 45 min. Time Limit

1- Mile Run

Then complete: 1 rep, 2 reps, 3 reps ........ up to 10

Push Ups
Squats
Pull Ups
Burpee
Sit Ups
Lunges each leg
Superman

Then finish with a 1- Mile Run!




CrossFit Gift Certificates Available Now!!

Give the Gift of CrossFit this holiday season and help spread some holiday burpees!


When you purchase a CFTB Gift Certificate you’ll receive a neatly designed certificate ready to hand over or email to your friends and family to get them started with our proven fitness program.


CrossFit Gift Certificates are available at the gym or at our online shop:

$95/mo. Individual Membership
$160/mo. Couples Membership
$55.00/mo. Police, Military, Fire & S.W.A.T.

For online purchases:

1.Click Online Shop Link

2.Click Gift Card/Credit Link

3.Choose Gift Card Type from Drop Down Menu

4.Personalize It

5.Choose a Gift Card Layout

6.Make Your Purchase

7.Login as a Guest

8.Check Out

9.Billing Info.

10.Place Order

The recipient will receive a one month membership of CrossFit team training, access to Open Gym hours, Saturday Co-Ed Boot Camp & will become a member of the CFTB family!

See Jeremy or Cordula in the gym for more details.



Happy Holidays from the CrossFit Thoroughbreds Staff,

Jeremy Barnett, Codula Burnsed, Phil Roberts,
Darian Barnett, Jeremy Ridgeo, Adrian Secrest