2.1.13

TGIF! 1. Power Snatch 9 x 3 @ 75% of 1-RM on the minute. 2.) Press 2 x 10 @ 67.5% of 1-RM, 1 x AMAP @ 67.5% of 1-RM. Get some!!! Have you registered for the CrossFit Games Open? Make it a point to do so this weekend and join team CrossFit Fort Myers!

1.31.13

IF you missed Terrible Tuesday make it up!  Otherwise look to perform 10 x 100-meter repeats AFAP, rest as needed between rounds, OR 10 x 50-meter Prowler repeats AFAP.  Skills practice is encouraged!!  Did you sign up for the Muscle Up clinic tonight??

1.30.13

Games Prep Mode: 8-min Time Cap: Row 500-Meters, 75 Wall Ball Shots @ 20#/14#, AMRAP of Clean N Jerk @ 155lbs/105lbs.  Wall Ball Shots are set to 10-ft.  "Clean N Jerk" can be any combination of the following movements: Power Clean, Squat Clean, Press, Push Press, Push Jerk, Jerk.  The row is the buy-in, score total reps of WBS and Clean N Jerk.

1.29.13

5 RFT of: Run 300-Meters, *Rds 1, 3 & 5 perform 21 x KBS @ 55#/35#, *Rds 2 & 4 perform 21 x Burpees, 12 x Pull Ups.

1.28.13

The prescription for dealing with "Monday" : Heavy Lifting! 1.) Power Clean 9 x 3 @ 75% of 1-RM on the minute. 2.) Deadlift 2 x 10 @ 67.5% of 1-RM, 1 x AMAP @ 67.5% of 1-RM.

1.26.13

Open Gym 8am - 10am.  Rowing Clinic w/Coach-B at 8am!  Come and get some weekend warriors!!

1.25.13

TGIF! Friday's are meant for lifting ... 'nuff said! 1.) Power Snatch 9 x 3 @ 70% of 1-RM on the minute. 2.) Bench Press 2 x 10 @ 67.5% of 1-RM, 1 x AMAP @ 67.5% of 1-RM.

1.24.13

If you missed CFG Open WOD 11.1 then its time for a make-up session!  Otherwise, go push the Prowler!!

1.23.13

Games Simulation Day: CrossFit Games Open WOD 11.1: Complete as many rounds and reps as possible of 30 Double Unders and 15 Power Snatches (ground to overhead/anyway) @ 55#/75#.  Get some!!!

1.22.13

TABATA TUESDAY: Perform 8 rounds of 20 seconds of work followed by 10 seconds of rest at each of the following stations: Burpees, Sit-Ups, Push-Ups, Air Squats.  Score LOWEST rounds of each station.  1-min rest between stations.  Get some!!!

1.21.13

It's Monday, time to LIFT! 1.) Power Clean 9 x 3 @ 70% of 1-RM on the minute. 2.) Back Squat 2 x 10 @ 67.5% of 1-RM, 1 x AMAP @ 67.5%.  *Compare to Monday, January 7th.

1.19.13

Open gym 8am - 10am with Coach MK.  Kettlebell clinic @ 9am!

1.18.13

TGIF! Power Snatch 12 x 3 @ 65% of 1-RM on the minute.  Then, Press 2 x 10 @ 60% of 1-RM, 1 x AMAP @ 60% of 1-RM.

1.17.13

Did you complete WOD 1.15.13? Yes = Skills practice, mobility, recovery. No = Make Up Day!!! :)  "Run and Puke" as my friend Goldy says.

1.16.13

CrossFit Games Open WOD 12.5 - 7 Minutes AMRAP of 3 Thrusters, 3 Chest to bar pullups, 6 Thrusters, 6 Chest to bar pullups, 9 Thrusters, 9 Chest to bar pullups, 12 Thrusters, 12 Chest to bar pullups, 15 Thrusters, 15 Chest to bar pullups, *continue this pattern until time runs out.  Every rep counts towards your score. Men Rx'd = 100lbs. Women Rx'd = 65lbs.

1.15.13

4 RFT of Run 300-M, 20 x Box Jumps, 20 x Push Ups, Run 300-M, 20 x Walking Lunges, 20 x Burpees.  30-min Time Cap.  Scale as needed!!!

1.14.13

It's Monday, lets get strong! 1.) Power Clean 12 x 3 @ 65% of 1-RM on the minute; 2.) Deadlift 2 x 10 @ 60% of 1-RM, 1 x AMAP @ 60% of 1-RM.

1.12.13

Open gym 7:30am - 10am.  Introductory Demo WOD @ 9am.  Come in and practice some skills or make up a missed wod!!

1.11.13

TGIF - Lets LIFT!!! 1.) Power Snatch 12 x 3 @ 60% on the minute; 2.) Bench Press 2 x 10 @ 60%, 1 x AMAP @ 60%. Get some!!!

1.10.13

IF you missed 1.9.13 "seven minutes of hell" guess what?? You get to make it up today!! Otherwise, perform 3-5 rds at a recovery pace of 300-Meter Row + Prowler Push and LOTS of mobility work!!

1.9.13

You have 7-minutes to complete the following sequence: 30 x Burpees Over The Bar, 21 x Push Press @ 75#/115#, 20 x Burpees Over The Bar, 15 x Push Press @ 75#/115#, 10 x Burpees Over The Bar, 9 x Push Press @ 75#/115#, 5 x Burpees Over The Bar.  Record time or total reps completed within the 7-minute time cap.

1.8.13

20-min AMRAP of 5 Pull Ups, 10 Push Ups, *Odd numbered rounds = 15 KBS @ 35#/55#, *Even numbered rounds = Sprint 200-Meters

1.7.13

Monday = LOTS of lifting! 1.) Power Clean 12 x 3 @ 60% on the minute; 2.) Back Squat 2 x 10 @ 60%, 1 x AMRAP @ 60%. *Percentages based on 1-RM  Get some!!!

1.5.13

Open Gym 7am - 9am.  Free Introductory Demo WOD @ 9am.

1.4.12

TGIF! 20-min AMRAP of: 20 Air Squats, 15 Push Ups, 10 Toes-2-Bar, Run 200-Meters. Get some!!!

1.3.13

Thursday Chipper, Short and Sweet: For time complete 600-Meter Row, 50 x KBS @ 35#/55#, 40 x Burpee Box Overs @ 20", 300-Meter Run, DONE.

1.2.13

Remember this one? The first WOD we completed in our new gym last April. It's baaaaaaaaaaaaack!!! 21-15-9 Power Clean/Thruster @ 75#/115#.  Think single digits folks!  Regular class schedule resumes TODAY