Mon. 1-11-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Lunge Stretches

High Knees



Core Lift: Front Squats

10 x 50%, 8 x 60%, 6 x65%,

5 x 5 x 75%


WOD: 3 Rounds Best Time

25-KB Thrusters

25-KTE's

50-Jump Rope or 25 Double Unders

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
EA Youth "Riley" Sumo Deadlift Lockouts 225 lbs.

Sat. 1-9-2010 Men's Only Boot Camp

3 Rounds (Time each Round. Try to beat previous recorded time)



Sand Bag Carry 200 ft.

Rope Truck Pull 50’

Push the truck 50’

Sand Bag Shoulder Press (115lbs.) 10 reps

Sat. 1-9-2010 Co-Ed Boot Camp

MURPH:


1 mi. Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mi. Run



MINI MURPH:

3-Laps Around Bldg.

75 Pull Ups

150 Push Ups

200 Squats

3-Laps Around Bldg.



MICRO MURPH:

1-Lap Around Bldg.

35 Pull Ups

75 Push Ups

100 Squats

1-Lap Around Bldg.

Fri. 1-8-2010 WOD

Warm up:


Shoulder Stretches

Squats

Hang High Pulls

Cleans


WOD:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1


(All movements are single arm)

Swings

SDLHP

Cleans

Push Press

Thrs. 1-7-2010 WOD

Warm Up:
Shoulder Stretches

Squats

Lateral Lunge Stretch

Figure 4’s x 4

Lateral Shuffles x 2

Light Jog x 2

Fast Jog x 2

Run x 2

Sprint x2


WOD:

4 Rounds 10 reps

Sled Push (Men 110, Women 45-70)

Burpees


Then Complete: 50 each

KTE’s

GHD Hypers

Wed. 1-6-2010 WOD

Warm up:


Shoulder Stretches

Squats

Lunges

Deadlift

Sit Ups

Hypers

Planks

MB Trunk Rotations


WOD: FRAN

21, 15, 9


Thrusters (Men 95, Women 45-65)

Pull Ups

EA Youth 1st Day Back

EA Youth are steppin' it up! 1st day back from holiday vacation and they were enthusiastic and ready to train hard.

BIG D push presses 280 lbs. New P.R.
Nice job BIG D!

Riley working on his 225 lb.
sumo deadlift lockouts

Joseph practicing his kipping pull ups

Alex pushed so hard he came out of his shirt

Fabian pushin' it!

Riley practicing his cleans
Good form Riley!

Tues. 1-5-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Lateral Lunge Stretch

Figure 4’s x 4

Lateral Shuffles x 2

Light Jog x 2

Fast Jog x 2

Run x 2

Sprint x2


WOD: TIMED
5K RUN (or) 10,000m. ROW

Mon. 1-4-2010 Welcome Back WOD:

The new EA Mascot!

Warm up:


Shoulder Stretches

Squats

Jump Rope

Band Pulls

Band Presses



WOD: Complete all 120 reps per exercise in 40 min. or less

Add up number of total reps completed per exercise and this is you SCORE!

Best Possible Score= 240


1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15


Lateral Box Jumps

KB Plank Rows with Push Ups

The Piper 5K

The 1st "Piper 5K" run and walk will be held Saturday, February 13th. The race location, route and entry form will be posted January 1st. We are currently taking care of all the permits and route details for the run. We will also include a walk and a stroller push.



Piper Lynn Buckley passed away unexpectedly on Christmas Day. She was 3 years Old. A fund in Piper's name has been set up at the NICU (Neonatal Intensive Care Unit) at Healthpark. All the money raised during the event will be donated to the NICU in Piper's Name.

Click here for more information

Sat. 1-2-2010 GYM CLOSED-NO CLASSES!

HAPPY NEW YEAR!
GYM CLOSED!
NO CLASSES!

We will resume normal hours on Monday 1-4-09.
Have a Happy and Safe Holiday Weekeknd!

BIGGEST BENCH in LEE

BIGGEST BENCH in LEE

Sat. Feb. 13th, 2010

Location: Evolved Athletics

16120 San Carlos Blvd. Unit 4

Ft. Myers, Fl. 33908

239-851-3940

www.cf-tb.com

crossfittb@yahoo.com

Click here for more information

Fri. 1-1-2010 HAPPY NEW YEAR! GYM CLOSED!

HAPPY NEW YEAR!



GYM CLOSED TODAY!


NO CLASSES!

We will resume normal hours on Monday 1-4-09.

Have a Happy and Safe Holiday Weekeknd!

Thrs. 12-31-09 WOD:

HAPPY NEW YEAR!




Here are the class hours for 12-28-09 - 1-3-2010:



12-28, Mon. 5, 6, 7, 8, 9am & 5:30pm

12-29, Tues. 5am Cancelled 6, 7, 8, 9am & 5:30pm

12-30, Wed. 5am Cancelled 6, 7, 8, 9am & 5:30pm

12-31, Thrs. 5, 6, 7am Cancelled 8 & 9am ONLY-NO EVENING CLASS

1-1-2010, Fri. CLOSED

1-2-2010, Sat. CLOSED

1-3-2010, Sun. CLOSED

EA would like to wish everyone a Happy and Safe New Year!

Warm Up:
Shoulder Stretches
Squats
Lateral Lunge Stretch
Figure 4’s x 2
Lateral Shuffles x 1
Light Jog x 1
Fast Jog x 1
Run x 1
Sprint x 1

WOD: 50, 40, 30, 20, 10
Plank leg/hip extensions (each leg)
Jump Rope
Sit Ups
Run to end of drive & back
GHD Hypers
Jump Rope

Josh's Deadlift PR 402.3 lbs

Nice job Josh! Chocolate milk is working! lol

Wed. 12-30-09 WOD

Here are the class hours for 12-28-09 - 1-3-2010:Warm up:



12-28, Mon. 5, 6, 7, 8, 9am & 5:30pm

12-29, Tues. 5am Cancelled 6, 7, 8, 9am & 5:30pm

12-30, Wed. 5am Cancelled 6, 7, 8, 9am & 5:30pm

12-31, Thrs. 5, 6, 7am Cancelled 8 & 9am ONLY-NO EVENING CLASS

1-1-2010, Fri. CLOSED

1-2-2010, Sat. CLOSED

1-3-2010, Sun. CLOSED


Shoulder Stretches
Squats
Lunges
Deadlift
Sit Ups
Hypers
Planks
MB Trunk Rotations

WOD: 50, 40, 30, 20, 10
Wall Ball Shots
MB Rotational Slams (each side)
KB SDLHP (Men 50-70, Women 30-50)

Tues. 12-29-09 WOD

Here are the class hours for 12-28-09 - 1-3-2010:



12-28, Mon. 5, 6, 7, 8, 9am & 5:30pm


12-29, Tues. 5am Cancelled 6, 7, 8, 9am & 5:30pm


12-30, Wed. 5am Cancelled 6, 7, 8, 9am & 5:30pm


12-31, Thrs. 5, 6, 7am Cancelled 8 & 9am ONLY-NO EVENING CLASS


1-1-2010, Fri. CLOSED


1-2-2010, Sat. CLOSED


1-3-2010, Sun. CLOSED



Warm Up:
Shoulder Stretches
Squats
Lateral Lunge Stretch
Figure 4’s x 4
Lateral Shuffles x 2
Light Jog x 2
Fast Jog x 2
Run x 2
Sprint x2

WOD: Complete by end of the hour. Add up number of meters rowed.
This is your SCORE! (Goal is 5,500 meters)

1000, 900, 800, 700, 600, 500, 400, 300, 200, 100 meters
Row
1-Lap around bldg.