CHRISTMAS BREAK

CFFM is closed from 12.22.12 - 12.31.12.  Open gym hours are available, please check our Facebook Page for daily updates and access to the gym www.facebook.com/crossfitfortmyers

12.20.12

Benchmark Week WOD 4)  Lifters choice: GRACE or ISABEL  30 x Clean and Jerk or Snatch @ 135#/95#

12.19.12

Benchmark Week WOD 3) HELEN  3 rounds for time of Run 400-Meters, 21 x KBS @ 55#/35#, 12 x Pull Ups.

12.18.12

Benchmark Week WOD 2) DIANE. 21-15-9 Deadlift @ 225#/155# and Handstand Push Ups.

12.21.12

TGIF! Last day of the quarter! Benchmark Week WOD 5)  NASTY GIRLS  Three rounds for time of 50 x Air Squats, 7 x Muscle Ups, 10 x Hang Power Clean @ 135#/95#.

12.17.12

Benchmark Week WOD 1) FRAN.  21-15-9 Thrusters @ 95#/65# and Pull Ups.

12.14.12

TGIF!  The last Chipper of the year!  For time complete: 30 x Pistols, Run 600-Meters, 30 x Ground-2-Overhead @ 95#/135#.  Get some!!!

12.13.12

If you missed "12.12.12" then you are lucky enough to make it up today, yeah!! Otherwise, think Active Recovery:  Option A) Prowler Push, light weight, walking Option B) Row, short to moderate intervals Option C) Run, short to moderate intervals.  **No more than 75% effort**  Stretch and Mobilize those sore, tight bits!!!

12.12.12

For time complete: 70 x KBS @ 55#/35#, 60 x Walking Lunges, 50 x Double Unders, 40 x Pull-Ups, 30 x Burpees, Bear Crawl 50-yds.

12.11.12

Buy-in: 1000-Meter Row. Then 21-15-9 of SDLHP (Sumo Deadlift High Pull) @ 95#/65# and Toes-2-Bar. Cash-out: Sprint 300-Meters.

12.10.12

For time complete: 95# Thruster, 40 reps, Run 200-Meters, 30 Burpees, 95# Thruster, 30 reps, Run 200-Meters, 20 Burpees.

12.9.12

OFF/Closed

12.8.12

Open Gym 8am - 10am

12.7.12

TGIF!  Strength: Back Squat 3 x 5 (+).  Conditioning: AMRAP in 7-min of 7 x Hang Power Clean + Push Press @ 115#/75#, 7 x Clapping Push Ups.

12.6.12

Conditioning Options: 3-5 rounds of Run (100m +200m +300m), or Row 3-5 rounds of (125m +250m +375m) at maximal intensity, resting 1:1.  Get some!!

12.5.12

Hump Day Fun Day!  Snatch Complex Build-Up:  Hang Power Snatch + Snatch Push Press + Overhead Squat + Snatch.  Conditioning: "Randy" 75 Power Snatches for time @ 55#/75#.  In honor of Randy Simmons, a 27-year LAPD Veteran and SWAT Team member killed in the line of duty 2/6/2008.

12.4.12

For time complete: *Buy-in, 50 x WBS @ 14#/20#, 3 rounds of Run 300-Meters, 21 x Box Jumps, 12 x Pull Ups, *Cash-out, 100 x DU.

12.3.12

Strength: Deadlift 1 x 5 (+). Conditioning: Complete Five :90 Second Rounds of 15 x KBS and max rep Burpees.  Score total number of burpees.

12.2.12

OFF/Closed