Cardioholics 12/18/14 Day 4: Thursday

2 Rounds Timed!

Row                      100,      200,     300,     400,

GHD Hypers          10,        15,        20,      25,

Bike  20-24 mph   1 min., 2 min., 3 min., 4 min.,

HORSE POWER 5am & 7pm Thrs 12/18/14 WOD:

Superset the strict press & front squat together. Rest 1-2 min. between sets

Strict Press         10 x 50%, 6 x 60%, 4 x 70%, 2 x 80%, 1 x 90%, 3 x 1 x 95%

Front Squat        10 x 50%, 6 x 60%, 4 x 70%, 2 x 80%, 1 x 90%, 3 x 1 x 95%

Weighted Pull Ups x 10, 8, 6, 4 Heavy!

Dumbbell Rows x 10, 8, 6, 4 Heavy!

FortMyers CrossFit Thoroughbreds 12/17/2014 Wends. WOD

Strength Accessory:

500m Row x 2 (Rest 1:1)

KB/DB Windmills 10 8 6 4 2

8 x 30 sec Hollow Rock – Rest 1:1

WOD#1: “Megan”

21 15 9

Burpees

KBS

DU (x 4 Singles 84-60-36)

WOD#2: 2 x ME Plank

Price changes for 2015

Dear CrossFit Thoroughbreds Member,

Your commitment to improving your health using CrossFit Thoroughbreds is greatly appreciated. As CrossFit Thoroughbreds continues to grow, our commitment to you and to providing the best and most advanced exercise approaches grows as well. For the past 4 years we have not raised our prices. We know that in these tough economic times everyone needs a break, and keeping you healthy is our number-one priority.

CrossFit Thoroughbreds prices have been the same since 2011, despite very substantial cost increases. This October we renewed our lease agreement and received a 6% rent increase as well as hiring 3 full time paid coaches. Our overhead has doubled and we now find it necessary to mildly adjust our prices to keep providing the outstanding training and service we strive to give you.

Our new prices will take effect on January 1, 2015.

You are a valued and important client to us. Therefore, we are going to Grandfather all current members into their current price.

This means that your price will stay the same and WILL NOT be affected by this price increase.

Only new members signing up as of Jan. 1^st, 2015 will be subject to the new price changes.

We greatly appreciate your understanding. Please call 239-851-3940 if you have any questions.

Thank you for your continued support,

CrossFit Thoroughbreds

Jeremy Barnett

New Rates for 2015:

(Police, Military, SWAT, Fire, EMT receive 25% OFF!)

(Corporate Group Rates- 10 or more employees receive 20% OFF each!)

(Family/Couples Discount- receive 15% OFF)

6 month PIF & 12 month PIF discounts do not apply!

Month to Month Pay as You Go: $140.00/mo.

12-Month EFT: $120.00/mo.

(Billed on either the 1^st or 15^th of each month with a debit or credit card on file)

6- Months Paid in Full Discount: $594.00 ($99/mo.)

(Cannot be combined with other offers or discounts)

12- Months Paid in Full Discount: $1020.00 ($85/mo.)

(Cannot be combined with other offers or discounts)

Cardioholics 12/17/14 Day 3: Wednesday

AMRAP 5 min for total reps:

  5 Burpees

10 T2B

rest 5 min

AMRAP 5 min for total reps:

  5 KB Swings

15 B.W. Squats

rest 5 min

AMRAP 5 min for total reps:

  5 Lateral Lunges each side

20 Jump Rope

rest 5 min

AMRAP 5 min for total reps:

  5 Push Ups

25 sit ups

rest 5 min

AMRAP 5 min for total reps:

5 Tire Flips

5 Broad Jumps

HORSE POWER 5am & 7pm Wed 12/17/14 WOD:

Strength: 

Bench Press w/Bands: Purple Band x 10, 45% + Band x 8, 55% + Band x 6,

65% + Band x 4

Strength Accessory:

Push Press 6 x 5 x 75% reps HEAVY

BB Rack High Pulls x 10, 8, 2 x 6, 2 x 4 HEAVY
Band Triceps Press Downs 4 x 10

FortMyers CrossFit Thoroughbreds 12/16/2014 Tues. WOD

Strength: Front Squat 85%

5x50%, 5x65%, 3x75% (4x4x85%)

Strength Accessory:

Weighted Step Ups 10 8 6 4 2

WOD: 4 Rounds

5 x HPC (135/95) (adjust weight to your ability)

6 x Box Jumps

12 x KTE’s

Sprint to Speed Bump or beginning of fence and back

REST 1 min between rounds!!