Friday, January 2, 2009

Evolved Athletics 1st WOD for the New Year

Hey CrossFitters,

I had a few of our CrossFit guys come in to break in the new gym for the new year. Nick, Jeremy, Zach and Ben came in today and kicked butt. 

Thanks for coming out and breaking in the new gym for the NEW YEAR guys.

Here's Evolved Athletics 1st WOD for the NEW YEAR:

WOD: 2 Rounds
Row 1500 m
95 lb. Shoulder Press 10 reps
40lb. Sandbag Carry up/down Plyoboxes 3 x's right leg, 3 x's left leg
Run 1 Lap Around Bldg.

Core Lifts: 10, 8, 6, 4 NO REST between lifts
Bench Press
Deadlift

Core Exercises for a finisher: 2 Rounds
20 KTE's
20 MB Trunk Rotations
20 GHD HYperextensions

Get ready CrossFitters. January WOD's are already planned out. So get plenty of rest this weekend and come in Monday fresh and ready to kick butt this year.

P.S. Remember to get to class 5-10 min. early to fill out the new client information packet. You can not workout until the paper work is complete and signed.

See You Monday,
Jeremy Barnett

Sat. 1-3-09 NO BOOT CAMP TODAY!

Sat. 1-3-09 NO BOOT CAMP TODAY!!

 

Hey Crossfitters,

 

It’s a brand new year and we have a brand new gym to move into. We’ve come along way in the past two years. I’ve had the pleasure of meeting and becoming good friends with many great CrossFitters through this program. Each one of you have become like family to me. I truly appreciate your support and commitment to the CrossFit program and to me. I look forward to many more years training everyone and watching each one of  you succeed in reaching your fitness goals.

 

I will not have class on Fri. 1-2-09 and will not have BOOT CAMP on 1-3-09. I will be in the process of moving our equipment into the new facility and getting it ready for everyone on Mon. 1-5-09 for our first W.O.D. in our new HOME.

 

For the month of January we will be using a 1500 sqft. temporary unit to do our WOD’s out of until Feb. 1st, ’09 when our bigger 3000 sqft unit is complete. Please hang in there with me through this transition period. It will be worth the wait once our new CrossFit training facility is complete.

 

New address is: 16120 San Carlos Blvd. Unit 4 (next to Metro PCS) Ft. Myers, Fl. 33908 in the Kelly Crossing Plaza 1-Block south of the new Target Shopping Plaza on the right. The smaller 1500 sqft unit is located in the back of the plaza (Unit 3B). Please park in the back.

 

Parking in the back available

 Back of bldg.                     (Unit 3B)-Temporary CrossFit Unit

Front of Bldg:Vegas Experience   Metro PCS  Unit 4 Evolved Athletics/CrossFit

 


                                  San Carlos Blvd.       &     Kelly Rd.                                                                                                      

 

 

Thursday, January 1, 2009

Fri. 1-2-09 NO CLASSES TODAY!!

Fri. 1-2-09 NO CLASSES TODAY!!!

 

Hey Crossfitters,

 

It’s a brand new year and we have a brand new gym to move into. We’ve come along way in the past two years. I’ve had the pleasure of meeting and becoming good friends with many great CrossFitters through this program. Each one of you have become like family to me. I truly appreciate your support and commitment to the CrossFit program and to me. I look forward to many more years training everyone and watching each one of  you succeed in reaching your fitness goals.

 

I will not have class on Fri. 1-2-09 and will not have BOOT CAMP on 1-3-09. I will be in the process of moving our equipment into the new facility and getting it ready for everyone on Mon. 1-5-09 for our first W.O.D. in our new HOME.

 

For the month of January we will be using a 1500 sqft. temporary unit to do our WOD’s out of until Feb. 1st, ’09 when our bigger 3000 sqft unit is complete. Please hang in there with me through this transition period. It will be worth the wait once our new CrossFit training facility is complete.

 

New address is: 16120 San Carlos Blvd. Unit 4 (next to Metro PCS) Ft. Myers, Fl. 33908 in the Kelly Crossing Plaza 1-Block south of the new Target Shopping Plaza on the right. The smaller 1500 sqft unit is located in the back of the plaza (Unit 3B). Please park in the back.

 

Parking in the back available

 Back of bldg.                     (Unit 3B)-Temporary CrossFit Unit

Front of Bldg:Vegas Experience   Metro PCS  Unit 4 Evolved Athletics/CrossFit

 


                                  San Carlos Blvd.       &     Kelly Rd.                                                                                                      

 

Wednesday, December 31, 2008

Thrs. 1-1-09 HAPPY NEW YEAR's DAY!

Thrs. 1-1-2009 HAPPY NEW YEAR’s DAY!

 

Hey Crossfitters,

 

It’s a brand new year and we have a brand new gym to move into. We’ve come along way in the past two years. I’ve had the pleasure of meeting and becoming good friends with many great CrossFitters through this program. Each one of you have become like family to me. I truly appreciate your support and commitment to the CrossFit program and to me. I look forward to many more years training everyone and watching each one of  you succeed in reaching your fitness goals.

 

I will not have class on Fri. 1-2-09 and will not have BOOT CAMP on 1-3-09. I will be in the process of moving our equipment into the new facility and getting it ready for everyone on Mon. 1-5-09 for our first W.O.D. in our new HOME.

 

For the month of January we will be using a 1500 sqft. temporary unit to do our WOD’s out of until Feb. 1st, ’09 when our bigger 3000 sqft unit is complete. Please hang in there with me through this transition period. It will be worth the wait once our new CrossFit training facility is complete.

 

New address is: 16120 San Carlos Blvd. Unit 4 (next to Metro PCS) Ft. Myers, Fl. 33908 in the Kelly Crossing Plaza 1-Block south of the new Target Shopping Plaza on the right. The smaller 1500 sqft unit is located in the back of the plaza (Unit 3B). Please park in the back.

 

Parking in the back available

 Back of bldg.                     (Unit 3B)-Temporary CrossFit Unit

Front of Bldg:Vegas Experience   Metro PCS  Unit 4 Evolved Athletics/CrossFit

 


                                  San Carlos Blvd.       &     Kelly Rd.                                                                                                      

 

HAPPY NEW YEAR!!

Hey CrossFitters,

We made it through another great year and now it's time to start a new. Today was officially our last day training at The Training Ground. I met many great people while training there and look forward to meeting many more wonderful CrossFitters in 2009. Thank you for your support and commitment to CrossFit Thoroughbreds.

Monday Jan. 5th is our official 1st day training at our new location: Kelly Crossing Plaza 16120 San Carlos Blvd. We will be meeting and training out of unit 3B in the back of the building for the month of January. Drive behind the plaza and look for unit 3B. There is plenty of parking in the rear of the building.

Please show up 
5-10 min. early 
to fill out information 
paper work.

All current 
CrossFit members 
can sign up 
for $99.00 for 
the month of January. 
For the month of Jan. I am only accepting Cash or Check payments-NO CREDIT CARDS. All checks will be made payable to Evolved Athletics, Inc. Starting in Feb. I will be able to accept credit card payments as well as EFT draft payments.

A list of other pricing options is listed below and will go into effect Feb. 1st 2009.


Our 2009 CrossFit Class times are: (Coach-Jeremy Barnett & Danny Aguire)

Mon, Tues., Wed.: 5, 6, 7, 8, 9, 10, 11am & 5:30pm
Thrs.: Off Day-Private Training by appointment only
Fri.: 5, 6, 7, 8, 9, 10 & 11am NO EVENING CLASS! (This may change in the future)
Sat.: 9am BOOT CAMP
Sun.: CLOSED


Our 2009 Powerlifting Class time are: Coach-Danny Aguire)

Mon., Tues., Wed., Fri.:  12:00pm, 1:00pm, 4:00pm, 5:00pm, 6:00pm & 7:00pm
Thrs.: Off Day-Private Training by appointment only
Sat.: 12:00pm (more times to come)
Sun.: CLOSED


Our 2009 Open Powerlifting Equipment Only times are(NO Coaches available-Train on Your Own)

Mon., Tues., Wed., Fri.: 5, 6, 7, 8, 9, 10 & 11 am
Sat.: 8, 9, 10, 11
Sun.: CLOSED


Evolved Athletics, Inc. 

2009 Training Plans


New Member ONLY -  Initial Sign Up: $120.00

(6-semi-private sessions + 2 weeks of Team Group Training + 4-Sat. BOOT CAMPS)


Single Member-Team Group Training Plan


1 Month Training Pay as You Go: $120.00

Month to Month EFT: $99.00 (no contract)

3 mo. Paid in Full: $267.00 (SAVE $93.00)

6 mo. Paid in Full: $504.00 (SAVE $216.00)

12 mo. Paid in Full: $948.00 (SAVE $492.00)


 

Married Couples- Team Group Training Plan


1 Month Training Pay as You Go: $188.00

Month to Month EFT: $178.00 (no contract)

3 mo. Paid in Full: $480.00

6 mo. Paid in Full: $900.00

12 mo. Paid in Full: $1680.00


 

Family- Team Group Training Plan:

(Up to four family members)


1 Month Traininig Pay as You Go: $376.00

Month to Month EFT: $366.00 (no contract)

3 mo. Paid in Full: $987.00

6 mo. Paid in Full: $1860.00

12 mo. Paid in Full: $3480.00


 

Youth-Team Group Training Plan (12-19)


1 Month Training Pay as You Go: $75.00

Month to Month EFT: $50.00 (no contract)

3 mo. Paid in Full: $129.00

6 mo. Paid in Full: $180.00

12 mo. Paid in Full: $240.00


 

DISCOUNT- Team Group Training Plan

Police, Fire, S.W.A.T., EMS, Military,

Coast Guard, Corporate-(10 or more employees)


1 Month Training Pay as You Go: $75.00

Month to Month EFT: $50.00 (no contract)

3 mo. Paid in Full: $129.00

6 mo. Paid in Full: $180.00

12 mo. Paid in Full: $240.00


Wishing you and yours 
a very happy and healthy New Year!  

Tuesday, December 30, 2008

Wed. 12-31-08 W.O.D. HAPPY NEW YEAR!

Wed. 12-31-08: W.O.D.: Spartan 300

HAPPY NEW YEAR!!!

 

Warm Up: 2 Rounds

 

10 Bar Only Overhead Squats + 10 Bar Only Shoulder Presses + 10 Bar Only Upright Rows + 5 Bar Only Overhead Lunges each leg

 

Complete: Advanced 4 Rounds, Beginner – Intermediate 2 Rounds:

5 KB Thrusters

10 Burpees

15 Wall Ball Shots

20 Burpees

25 KB SDL High Pulls

 

Total: 300 Reps Total

BB Thrusters=20

Burpees=120

Wall Ball Shots=60

KB SDL High Pulls=100

Monday, December 29, 2008

Tues. 12-20-08 W.O.D.

Tues. 12-30-08: W.O.D.:

 

60 sec. Mountain Climbers + 10 KB Windmills each side

 

Run to Buckets & Back + Row 500m.

 

60 sec. Mountain Climbers + 10 KB Windmills each side

 

2-Laps Around Bldg. + Row 300 m.

 

60 sec. Mountain Climbers + 10 KB Windmills each side

 

1-Lap around Bldg. + Row 100 m.

Sunday, December 28, 2008

Mon. 12-29-08 W.O.D.

Mon. 12-29-08: W.O.D. 

Warm-Up:

30 Mountain Climbers

30 KTE or lying leg raises

30 Alt. Leg/Arm Pikes

60 sec. Lateral Planks on Forearm

 

(Complete 3 rounds)

10 Single Arm KB Swings (each arm)

10 KB Push Presses (men 50-70lb, women 20-40lb)

10 Body Rows on Rings or Pull Ups on Bar

10 KB Plank Rows (each arm) Balance 1-Arm on MB

 

Saturday, December 27, 2008

BIG D 5- BARS of DEATH WEEK 1



Darian Barnett Age=15, Body Weight=192
12-26-2008

5-BARS of DEATH     Week 1
Complete 3 Rounds in Best Time Possible

Squat- reps=1 @ 90% 1rm 315 lb
Bench- reps=2 @ 85% 1rm 215 lb
Deadlift- reps=3 @ 80% 1rm 350 lb
Power Clean- reps=4 @ 75% 1rm 150 lb
Push Press- reps=5 @ 70% 1rm 175 lb

Best Time=12:46

Friday, December 26, 2008

Sat, 12-27-08 NO BOOT CAMP TODAY!

Sat. 12-27-08 NO BOOT CAMP TODAY!

Thursday, December 25, 2008

Fri. 12-26-08 W.O.D.

Fri. 12-26-08 BOOT CAMP: 9:00 am ONLY!!!

NOTICE: I am only having (ONE) 9:00am BOOT CAMP class on Fri. 12-26-08.

 

NO BOOT CAMP ON SATURDAY MORNING!!

 

 

W.O.D.: 4 rounds

Complete all 4 rounds at 1 exercise before moving to the next exercise. 1 min. of work with 20 sec. of rest for 4 rounds/exercise. Complete as many reps as possible per round.

 

Leg Raises

Squats

Mountain Climbers

Lunges

Push Ups

Planks

Wall Sits

Lateral Shuffles

Wednesday, December 24, 2008

Thrs. 12-25-08 HAPPY HOLIDAY!

Thrs. 12-25-08

 

HAPPY HOLIDAY TO ALL MY CROSFITTERS!

 

NOTICE: I am only having (ONE) 9:00am BOOT CAMP class on Fri. 12-26-08.

 

NO BOOT CAMP ON SATURDAY MORNING!!

Merry Christmas CrossFitters!


Merry 

       Christmas

              to 

                   All

                        My 

                            CrossFitters!

CrossFitters Running with Santa in Vegas.


ROWER WARNING!!

Just wanted to warn anyone or any CrossFit affiliates that purchased Concept 2 Rowers from Sept. 2006 to April 2007 to check the center metal frame unit for any cracks or wear and tear. These models have a metal defect and will break near the foot plate. Mine just broke today and I called Conept 2 to have a new unit shipped out to me for FREE. Check you serial number on the bottom of the machine. The first 6 digits is the date the model was produced. If it starts with 090106 - 040107 you should contact Concept 2 for a new unit.

Here are the pictures of the damage and what to look for:

Center metal sides bend and break in half.




"A" frame crack on both sides of center frame






Tuesday, December 23, 2008

Wed. 12-24-08 W.O.D.

Wed. 12-24-08 W.O.D.:

NOTICE: MORNING CLASSES ONLY!!!  NO EVENING CLASSES!!


Warm Up: 1 Round

High Knees slow/fast + Shoulder Stretches + Squats + Lateral Shuffle

 

W.O.D.: (45 min. to complete with the highest WATT’s average on the rower)

 

15-Ring Body Rows

Walking Kettlebell Swings down/back

60 sec. Row for highest WATT average

KB Carry Up/Down Stairs

 

Temporary CrossFit space for January

Hey CrossFitters,

More toys came in today for Christmas. Lots and lots of bumper plates. 
We now have:

28 -45 lb. bumper plates
2-35 lb. bumper plates
34-25 lb. bumper plates
32-10 lb. bumper plates

Can't wait do some sumo deadlift high pulls, cleans, clean n jerks and push presses with them.
Christmas came early this year. Yeahhhh!

Here's some photos of the smaller temporary unit for Jan. and some of the equipment already in it.
Glute Ham Developer


Dynamax Medballs

Ohhh we LOVE our tires


Squat Racks

Bumper Plates

Sandbags & Medballs

LOTS of Bumpers

OHH YEAH! Kettlebells up to 100 lbs.


Now let's have some FUN!!!








Monday, December 22, 2008

Tues. 12-23-08 W.O.D.

Tues. 12-23-08 W.O.D.:

Warm Up: 1 Round

Shoulder Circles + High Kness Slow/Fast + Squats + Lateral Shuffle + Bear Crawl + Lateral Plank Walks

 

W.O.D.: 5 Rounds Best Time

 

10-Burpees + Run Front Lot + 20 Push Ups + Run Front Lot + 30 Dips + Run Front Lot