Core Lift: Back Squat
5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90
Then: 3 attempts to hit a 1rm Record New PR
WOD: 4 Rounds each
1 min. work, 20 sec. rest,(1 min. Rest Between Rounds)
Wall Ball Shots
Pull Ups
KB Swings (Men 50 lbs+, Women 30 lbs+)
Sunday, February 28, 2010
Friday, February 26, 2010
Sat. 2-27-2010 Boot Camp (Running Seminar)
2-Rounds Best Time:
20 Push Ups
30 Pull Ups
40 KB Swings (35/25) (20 reps/arm)
50 Sit Ups
60 Burpees
1-Lap Around Bldg
POSE RUNNING SEMINAR
10am after morning Boot Camp
$25.00/person ONLY 15 Spots Available!!
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!
All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at www.cf-tb.com
20 Push Ups
30 Pull Ups
40 KB Swings (35/25) (20 reps/arm)
50 Sit Ups
60 Burpees
1-Lap Around Bldg
POSE RUNNING SEMINAR
10am after morning Boot Camp
$25.00/person ONLY 15 Spots Available!!
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!
All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at www.cf-tb.com
Thursday, February 25, 2010
Fri. 2-26-2010 WOD
POSE RUNNING SEMINAR
2-27-2010
10am after Sat. morning Boot Camp
$25.00/person ONLY 15 Spots Available!!
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!
All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at http://www.cf-tb.com/
Warm Up:
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
Reverse Lunge with Trunk Rotations
WOD: 1, 2, 3, 4, 5, 4, 3, 2, 1 TIMED!
(Men 95-135, Women 45-65)
Deadlift
Clean
Front Squat
Push Press
2-27-2010
10am after Sat. morning Boot Camp
$25.00/person ONLY 15 Spots Available!!
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!
All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at http://www.cf-tb.com/
Warm Up:
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
Reverse Lunge with Trunk Rotations
WOD: 1, 2, 3, 4, 5, 4, 3, 2, 1 TIMED!
(Men 95-135, Women 45-65)
Deadlift
Clean
Front Squat
Push Press
Drew's DL PR
Congratulations to:
Drew Fenske of the EA Youth Club!
Today Drew broke his previous Deadlift PR by 35 lbs.
Nice job Drew! Keep up the hard work!
New Personal Record=380 lbs.
Drew Fenske of the EA Youth Club!
Today Drew broke his previous Deadlift PR by 35 lbs.
Nice job Drew! Keep up the hard work!
New Personal Record=380 lbs.
Wednesday, February 24, 2010
Thrs. 2-25-2010 WOD
POSE RUNNING SEMINAR
2-27-2010
10am after Sat. morning Boot Camp
$25.00/person ONLY 15 Spots Available!!
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!
All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at http://www.cf-tb.com/
WARM UP:
POSE RUNNING DRILLS
WOD: 4 rounds timed- 2 Teams
Sled Push 20’ down & back
Sprint 30’
Row 200m
Farmers Carry to end of drive & back
2-27-2010
10am after Sat. morning Boot Camp
$25.00/person ONLY 15 Spots Available!!
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!
All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at http://www.cf-tb.com/
WARM UP:
POSE RUNNING DRILLS
WOD: 4 rounds timed- 2 Teams
Sled Push 20’ down & back
Sprint 30’
Row 200m
Farmers Carry to end of drive & back
Tuesday, February 23, 2010
Wed. 2-24-2010 WOD
POSE RUNNING SEMINAR
2-27-2010
10am after Sat. morning Boot Camp
$25.00/person ONLY 15 Spots Available!!
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!
All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at http://www.cf-tb.com/
Easy for who???
Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
Reverse Lunge with Trunk Rotations
WOD: AMRAP in 30
Partner Training (Row until partner finishes WBS then switch)
Row (as many calories in 30 min. as possible)
WBS - 20
2-27-2010
10am after Sat. morning Boot Camp
$25.00/person ONLY 15 Spots Available!!
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!
All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at http://www.cf-tb.com/
Easy for who???
Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
Reverse Lunge with Trunk Rotations
WOD: AMRAP in 30
Partner Training (Row until partner finishes WBS then switch)
Row (as many calories in 30 min. as possible)
WBS - 20
Monday, February 22, 2010
Tues. 2-23-2010 WOD
POSE RUNNING SEMINAR
2-27-2010
10am after Sat. morning Boot Camp
$25.00/person ONLY 15 Spots Available!!
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!
All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at http://www.cf-tb.com/
Warm Up:
POSE Running Drills
WOD: 50, 30, 10 TIMED!
Sit Ups
Hypers
Mountain Climbers (each leg)
Leg Raises
MB Toe Taps (each leg)
2-27-2010
10am after Sat. morning Boot Camp
$25.00/person ONLY 15 Spots Available!!
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!
All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at http://www.cf-tb.com/
Warm Up:
POSE Running Drills
WOD: 50, 30, 10 TIMED!
Sit Ups
Hypers
Mountain Climbers (each leg)
Leg Raises
MB Toe Taps (each leg)
Sunday, February 21, 2010
Mon 2-22-2010 WOD
POSE RUNNING SEMINAR
2-27-2010
10am after Sat. morning Boot Camp
$25.00/person ONLY 15 Spots Available!!
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!
All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at http://www.cf-tb.com/
Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
Overhead Squat
WOD: 4 Rounds
10- Back Squats @ 60% 1rm
1-Lap Around Bldg.
20- Push Ups
2-27-2010
10am after Sat. morning Boot Camp
$25.00/person ONLY 15 Spots Available!!
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!
All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at http://www.cf-tb.com/
Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
Overhead Squat
WOD: 4 Rounds
10- Back Squats @ 60% 1rm
1-Lap Around Bldg.
20- Push Ups
Friday, February 19, 2010
Sat. 2-20-10 Boot Camp
Boot camp:
30 yrd. Sled Push x 4 per person
30 yrd. Bear Crawls x 4 per person
30 Thrusters (M-95/, W-45-65)
Run (3)-400 m. sprints (timed) try to beat previous rounds
Thursday, February 18, 2010
Fri. 2-19-10 WOD
Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
Core Lift: Sumo Deadlift
10 x 50%, 8 x 60 %, 6 x 70%, 3 x 75%, 2 x 80%, 4 x 4 x 85%
WOD: Complete 6 Rounds
10- Pull Ups Strict
10 – HEAVY KB Sumo Deadlift High Pulls
Wednesday, February 17, 2010
Thrs. 2-18-10 WOD
Thrs. 2-18-10 WOD
Warm Up:
POSE RUNNING DRILLS
WOD: 10 rounds timed
Over/Under Hurdles (from back door to front door)
(If you knock over a hurdle do 10 burpees)
Run out front door around bldg. to back door
Row 20 Calories
Tuesday, February 16, 2010
Wed. 2-17-2010 WOD
Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
Core Lift: Press
10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 2 x 80%, 2 x 4 x 85%
WOD: Partner Training
100 - MB Chest Passes (50 each person)
100 - MB Rotational Passes (50 each person)
50 - Bench Dips (partner holds feet of person doing dips off the ground)
50 - Partner Wheel Barrow Push Ups (partner holds feet of person doing push-ups off the ground)
Monday, February 15, 2010
Tues. 2-16-2010 WOD
Warm Up:
POSE Running Drills
WOD: 2 Rounds Best Time
KB or Sand Bag Carry Around Bldg.
10-GHD Sit Ups
50 Jump Ropes or 25 Double Unders
10-KB Windmills (each side)
500 m. Row
Sunday, February 14, 2010
Mon. 2-15-10 WOD
Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
Overhead Squat
Core Lift: Front Squat
10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 4 x 4 x 85%
WOD: 3 Rounds
Jump Over Small Hurdles (NO WEIGHT)
KB Carry to end of drive & back
10- KB Lunges Each Leg
Friday, February 12, 2010
Sat. 2-13-2010 BOOT CAMP
Hey CrossFitters,
Over the last 8 weeks Boot Camp attendance has declined dramatically. Due to the low attendance I will be cancelling the 8am Co-Ed Boot Camp & 10am Men's Only Boot Camp beginning Sat. 2-6-2010.
I will ONLY have the 9am Boot Camp until attendance increases.
If you have any questions please contact Jeremy at 239-851-3940 or at crossfittb@yahoo.com .
Thank you,
Jeremy Barnett
Boot Camp
1200M Row
120 Wall Balls (M-20/, W-10)
120 KB OH Sit Ups (M-30/, W-20)
120 KB SDLHP (M-60-100/, W-30/50)
Over the last 8 weeks Boot Camp attendance has declined dramatically. Due to the low attendance I will be cancelling the 8am Co-Ed Boot Camp & 10am Men's Only Boot Camp beginning Sat. 2-6-2010.
I will ONLY have the 9am Boot Camp until attendance increases.
If you have any questions please contact Jeremy at 239-851-3940 or at crossfittb@yahoo.com .
Thank you,
Jeremy Barnett
Boot Camp
1200M Row
120 Wall Balls (M-20/, W-10)
120 KB OH Sit Ups (M-30/, W-20)
120 KB SDLHP (M-60-100/, W-30/50)
Thursday, February 11, 2010
Fri. 2-12-2010 WOD
Hey CrossFitters,
Over the last 8 weeks Boot Camp attendance has declined dramatically. Due to the low attendance I will be cancelling the 8am Co-Ed Boot Camp & 10am Men's Only Boot Camp beginning Sat. 2-6-2010. I will ONLY have the 9am Boot Camp until attendance increases.
If you have any questions please contact Jeremy at 239-851-3940 or at crossfittb@yahoo.com .
Thank you,
Jeremy Barnett
Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
WOD: Complete 3 Rounds of the below circuit. Do NOT put the KB down until you complete the entire circuit. When you complete a round take a 1-2 min. rest and begin again.
5- KB Swings (Adv. Alt. hands mid air)
5- KB Cleans (each arm)
5- KB Presses (each arm)
5- KB Overhead Lunges (each Leg)
Over the last 8 weeks Boot Camp attendance has declined dramatically. Due to the low attendance I will be cancelling the 8am Co-Ed Boot Camp & 10am Men's Only Boot Camp beginning Sat. 2-6-2010. I will ONLY have the 9am Boot Camp until attendance increases.
If you have any questions please contact Jeremy at 239-851-3940 or at crossfittb@yahoo.com .
Thank you,
Jeremy Barnett
Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
WOD: Complete 3 Rounds of the below circuit. Do NOT put the KB down until you complete the entire circuit. When you complete a round take a 1-2 min. rest and begin again.
5- KB Swings (Adv. Alt. hands mid air)
5- KB Cleans (each arm)
5- KB Presses (each arm)
5- KB Overhead Lunges (each Leg)
Wednesday, February 10, 2010
Thrs. 2-11-2010 WOD
Hey CrossFitters,
Over the last 8 weeks Boot Camp attendance has declined dramatically. Due to the low attendance I will be cancelling the 8am Co-Ed Boot Camp & 10am Men's Only Boot Camp beginning Sat. 2-6-2010. I will ONLY have the 9am Boot Camp until attendance increases.
If you have any questions please contact Jeremy at 239-851-3940 or at crossfittb@yahoo.com .
Thank you,
Jeremy Barnett
Warm Up:
Shoulder Stretches
Squats
Push Ups
Sit Ups
Band Rows
WOD:
2-Rounds each station
1 min. Work, 20 Sec. Rest
Row Goal- (20 Calories)
MB Rotational Slams Goal-(20 per side)
Row Goal (20 Calories)
Ring Planks Goal-(1 min. Left Leg, 1 min. Right Leg)
Row Goal (20 Calories)
Inverted Ring Planks Goal-(1 min. Left Leg, 1 min. Right Leg)
Row Goal (20 Calories)
MB Rotational Slams Goal-(20 per side)
Over the last 8 weeks Boot Camp attendance has declined dramatically. Due to the low attendance I will be cancelling the 8am Co-Ed Boot Camp & 10am Men's Only Boot Camp beginning Sat. 2-6-2010. I will ONLY have the 9am Boot Camp until attendance increases.
If you have any questions please contact Jeremy at 239-851-3940 or at crossfittb@yahoo.com .
Thank you,
Jeremy Barnett
Warm Up:
Shoulder Stretches
Squats
Push Ups
Sit Ups
Band Rows
WOD:
2-Rounds each station
1 min. Work, 20 Sec. Rest
Row Goal- (20 Calories)
MB Rotational Slams Goal-(20 per side)
Row Goal (20 Calories)
Ring Planks Goal-(1 min. Left Leg, 1 min. Right Leg)
Row Goal (20 Calories)
Inverted Ring Planks Goal-(1 min. Left Leg, 1 min. Right Leg)
Row Goal (20 Calories)
MB Rotational Slams Goal-(20 per side)
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