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

12.1.12

OFF/Closed

11.30.12

TGIF! Lets finish the week with some heavy lifting! Strength: Power Clean or Clean 3, 2, 2, 1, 1, 1.  *Take some time to practice a technical movement you have been attempting to master or pick some strength assistance work to develop weak areas!  **Please note: we are closed Saturday, December 1 because the entire training staff is heading to Sarasota for the Tough Mudder!**

11.29.12

One round of: 2-min AMRAP of Rope Climbs, Rest 2-min, 2-min AMRAP of WBS (20#/14#), Rest 2-min, 2-min AMRAP of Ground-2-Overhead (55#/75#), Rest 2-min, 2-min AMRAP of Calorie Row.  Score total reps.  Thank You.

11.28.12

Hump Day Fun Day! Strength: Level I Push Press 5 x 3. Level II Jerk 3, 2, 2, 1, 1, 1. Conditioning: THE PROWLER!

11.27.12

20-minutes AMRAP of: Row 1000-Meters (Buy-In), then Max Rep Pull-Ups, Run 300-Meters.  Score total number of pull-ups.

11.26.12

Strength: Level I: Power Snatch 5 x 3. Level II: Snatch 3, 2, 2, 1, 1, 1. Conditioning: "Mini-Chipper" (10-min Time Cap) 30 x Burpees, Run 300-Meters, 30 x HSPU.

11.25.12

Closed/OFF

11.24.12

Closed/OFF

11.23.12

One class only today: 8AM.  "The Filthy Fifty"  Get some!!!

http://cffmblackfridayspecial.blogspot.com/   Click on the link or copy and paste URL to your browser to take advantage of 33% OFF 3-months of unlimited training at CrossFit Fort Myers.  Offer valid online only, from 11.21.12 - 11.23.12, Limited Quantities! CFFM Black Friday Special!

11.21.12

11.21.12 CFFM WOD. Strength: Bench Press 3 x 5 (+). Conditioning: Complete five :90 second rounds of 3 x Deadlift @ 315#/205#, Max Rep Ring Dips.

11.20.12

"Cindy" AMRAP in 20-minutes of 5 Pull-Ups, 10 Push-Ups, 15 Air Squats.

11.19.12

Strength: Level I: Power Clean + Push Press 5 x 3. Level II: Clean and Jerk: 3, 2, 2, 1, 1, 1.  Conditioning: Death by Burpees. *Extra Strength: Overhead Squat 3, 2, 2, 1, 1, 1.

11.18.12

Closed/OFF

11.17.12

Open Gym 7am - 10am.  Demo WOD @ 9am.

11.16.12

TGIF! Strength: Back Squat 3 x 5 (+). Conditioning: AMRAP in 7-minutes of: 15 x KBS (55#/35#), 10 x Overhead Lunge (55#/35#).  Get some!!!

11.15.12

RECOVERY.  1.) Use 15-20 min to mobilize your "sore bits" and become familiar with the foam roller, trigger points and bands. 2.) If you missed Wednesday's Snatch routine then perform the following WOD: OTM for 12-minutes 2 x Hang Snatch AHAP, 5 Burpees.  3.) If you completed Wednesday's Snatch routine then choose from A.) Row 8 x 250-Meters every 2-min (80% effort) or B.) Run 8 x 200-Meters every 2-min (80% effort) focus on recovery!!!

11.14.12

HUMP DAY! (Compare to Friday, Nov. 11.9) Work up to a 1-RM Hang Snatch. Back off to 90% of 1-RM then perform 2 Hang Snatches on the minute for 8-minutes. Rest 5:00-minutes then finish with this "Mini-Chipper" Row 500-Meters, 30 Front Squats @ 95/135, 30 Pull-Ups.  

11.13.12

Complete 5 Two Minute Rounds: You have two minutes to complete the following - 10 x Burpee Box Overs, Max Rep Rope Climb Ascents @ 15-ft.  *Rest as needed between rounds.  Score total rope climbs.

11.12.12

Strength: Deadlift 1 x 5 (+).  Conditioning: 150 Push Ups. *Every time you fail, or stop and rest with your chest or knees on the ground you must immediately sprint 100-Meters.  **Rx ++  150 Ring Push Ups.  Every time you fail, or stop and rest with your chest or knees on the ground you must perform 30 Double Unders.  Get some!!  [Extra Strength Work: Bench Press 3 x 5 (+)]

11.9.12

TGIF! Work up to a 1-RM Hang Clean.  Back off to 90% of 1-RM then perform 2 Hang Cleans on the minute for 8-minutes.  Rest 5:00-minutes then finish with this "Mini-Chipper" 60 x KBS, Sprint 200-M, 30 x Burpees.  Done!! Enjoy your weekend :)

11.8.12

Conditioning:  5 rds of Prowler Push 100-Meters, Run 300-Meters.  Yeah we normally reserve the Prolwer for Friday's, you get it a day early this time :)

11.7.12

Hump Day! Strength: Level I: Push Press 5 x 3. Level II: Jerk 3,2,2,1,1,1. Accessory Strength Work: GHD Sit-Ups, Bent-Over Rows. *Extra Strength Work: Back Squat 3 x 5(+).

11.6.12

"Tabata Tuesday!" Complete 8 intervals of 20 seconds of work followed by 10 seconds of rest of the following exercises: Pull Ups, Box Jumps, Push Ups, and Double Unders. *Rest 1-min between exercises.  **Score total reps.

11.5.12

Strength: Level I: Power Snatch 5 x 3. Level II: Snatch 3,2,2,1,1,1. *Conditioning: 21-15-9 of SDLHP, Thrusters @ 115#/75#. **Extra strength : Front Squat 3,2,2,1,1,1.

11.2.12

TGIF! Strength: Bench Press 3 x 5 (+).  Conditioning: Complete 5 x 200-Meter Shuttle Sprints (4 x 50-Meters) As Fast As Possible. Rest As Needed Between Rounds. Post Fastest Time To Whiteboard. *Extra Strength Work: Deadlift 1 x 5 (+).

11.1.12

Starting November off with a BANG!  For time complete: Row 1K, 3 rds of 21 KBS @ 35#/55#, 12 Burpees, 3 rds of Run 300-Meters, 21 Box Jumps.  Done!!

10.31.12

Happy Halloween!  Strength:  Level I:  Power Clean + Push Press 5 x 3.  Level II:  Clean and Jerk 3,2,2,1,1,1.  Assistance Strength Work: Supine Ring Pull Ups 3-5 x Max Reps.  Ring Dips 3-5 x Max Reps.  *Extra Strength Work: Overhead Squat 3,2,2,1,1,1.  **If you missed "Annie" from yesterday, guess what??  ;)

10.30.12

"Annie" 50-40-30-20-10 rep rounds of Double Unders and Sit Ups.  *Take 20-minutes and practice handstand holds, push-ups or walks!

10.29.12

Strength: Back Squat 3 x 5 (+).  Conditioning: 7-min AMRAP of 5 x DB/KB Push Press Right, 5 x DB/KB Push Press Left, 7 x Goblet Squat, 9 x Push Ups.

10.27.12

Open Gym 8am - 10am.

10.26.12

TGIF!!! *A.M. classes ONLY - Special Halloween Horror WOD @ 6pm!* Strength: Level I - Power Snatch 5 x 3.  Level II - Oly Complex: Warm-up with 3-position Power Snatch then, 4 x (1+1+1+1) of Hang Power Snatch, Overhead Squat, Hang Snatch, Snatch.  Conditioning: Prowler!!!

10.25.12

Each round timed separately: 1.) Row 750-Meters, 75 WBS @ 20#/14#. 2.) Row 500-Meters, 50 WBS @ 20#/14#. 3.) Row 250-Meters, 25 WBS @ 20#/14#.  100% effort, rest as needed between rounds.

10.24.12

Hump day! Let's lift!! Strength: Deadlift 1 x 5 (+).  Extra Strength Work: Bench Press 3 x 5 (+).

10.23.12

*Originally Posted by CFHQ on 10.8.12*  Tuesday Chipper: 100-ft walking lunge, 50 push ups, 50 double unders, 25 knees to elbows, 5 rope climbs @ 15ft, box jump 24", 25 overhead squats @ 65#, 25 L-pull ups, 50 sit ups.  Done!!!

10.22.12

Strength: Level I: Power Clean 5 x 3 (add 5#-10#). Level II: Clean Complex #2. 3-Position Power Clean Build-Up (3 sets) then 3 x (1+1+1+1) Hang Power Clean, Front Squat, Hang Clean, Clean. *Refer to 10.3.12. Conditioning:  Using 75% of your top set of Power Cleans or Cleans, work your way up the ladder as far as possible within a 7-minute time cap: 1 Clean, 7 Burpees, 2 Cleans, 7 Burpees, 3 Cleans, 7 Burpees, 4 Cleans, 7 Burpees, etc.

10.20.12

"Amazing Grace" Barbells for Boobs fundraiser!  Doors open @ 7:45am.  We will start promptly @ 8am with a pre-game briefing and then our warm-ups.  Get ready people!!!

10.19.12

TGIF! Strength: Level I: Push Press 5 x 3. Level II: Jerk 3,2,2,1,1,1. **If you are performing "Amazing Grace" Saturday morning then your extra strength work is Back Squat 3 x 5(+).  If you are unable to attend our fundraiser then you get to perform Grace today :)  Get some!!

10.18.12

For time complete: (*Buy-in 150-Meter Farmers Carry @ 70#/110#) 10-9-8-7-6-5-4-3-2-1 rep rounds of  Burpees. Perform 10 Overhead Lunges after each round of Burpees @ 25#/45#.

10.17.12

Strength: Level I: Power Snatch 5 x 3. Level II: Snatch 3,2,2,1,1,1. Conditioning (Light): Prowler @ 80% Effort or C2 Row @ 80% Effort.  Mobility!!!

10.16.12

Originally posted on CrossFit.com 10.14.12: "Tom" 25-min AMRAP of 7 x muscle ups, 11 x thrusters @ 155lbs, 14 x toes to bar.  Performed in honor of U.S. Army First Lieutenant Thomas M. Martin of Ward, Arkansas died on 10.14.07 in Iraq of wounds suffered when insurgents attacked his unit.

10.15.12

Strength: Bench Press 3 x 5 (+).  If you have a recent 1-RM use 75%.  Otherwise reset your lifts 5-10% depending on your last BP workout. Conditioning: "6-6-6" 6-min AMRAP of 6 x Deadlift @ 155#/225#, 6 x Burpees Over The Bar.  I love Monday's don't you?

10.14.12

Closed/OFF

10.13.12

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

10.12.12

Ground to overhead Friday!  Level I: Practice Power Clean + Push Press 5 x 3.  Level II: Clean and Jerk 3, 2, 2, 1, 1, 1.

10.11.12

Conditioning: Max Effort Sprints 4 x (100m + 200m + 300m) Rest 1:1 or Max Effort Row 4 x (125m + 250m + 375m) Rest 1:1.  Focus on pre and post-WOD Mobility!

10.10.12

Strength: Back Squat 3 x 5 (+).  If you have a recent 1-RM use 75% for your work sets.  Otherwise, re-set from your last Squat workout 5-10% depending on your reps.  Accessory Strength Work: Supine Ring Pull Ups or Dead Hang Pull Ups, GHD Sit Ups.

10.9.12

Tuesday Mash-Up:  3 Rounds of 50 DU's, 25 Clapping Push Ups, 300-Meter Shuttle Run (6 x 50-Meters),  Cash-Out with 50 Box Jump Overs.

10.8.12

Level I: Power Snatch 5 x 3. Level II: Snatch Complex #1. 3-Position Power Snatch Build-Up then, 3-4 x (1+1+1+1+1) Power Snatch, Overhead Squat, Hang Power Snatch, Overhead Squat, Hang Snatch. Conditioning: Chipper w/10-min time cap: 50 Thrusters @ 45#/75#, 40 Burpees, 30 Pull Ups.

10.6.12

Open Gym 7am - 10am.  Special Olympic Lifting Clinics @ 7am, 8am, 9am. (RSVP Required)

10.5.12

TGIF!  Strength: Deadlift 5-RM (+).  *If you have a recent 1-RM start this strength cycle @ 80%.  Conditioning: 7-min AMRAP of 5 x 1-arm DB/KB Power Snatch, 5 x 1-arm DB/KB Push Press (LEFT), 5 x 1-arm DB/KB Power Snatch, 5 x 1-arm DB/KB Push Press (RIGHT), 5 x Burpees.

10.4.12

Conditioning: Row 2K TT.  *If you have worked out for 3-days straight then use this as active recovery and row at 80% effort, focus on mobility.  *If you missed any of the conditioning components from earlier in the week then today you can make them up!

10.3.12

Strength: Level I. Power Clean 5 x 3. Level II. Clean Complex #1). 3-Position Power Clean (3-2-1) 4 x sets, gradually increasing weight then; 4 x (1+1+1+1+1) Power Clean, Front Squat, Hang Power Clean, Front Squat, Hang Clean. Conditioning: Death by 10-Meters.

10.2.12

Tuesday Chipper: For time complete: Row 500-Meters, 3 Rope Climbs, 50-Meters Overhead Walking Lunges 45#/25#, 50 Plyo Push Ups, 50 Toes-2-Bar, Run 600-Meters.  Post-WOD Stretch/Mobility!

10.1.12

Strength: Level I: Push Press 5 x 3. Level II: Split Jerk (out of the rack) 3,3,2,2,1,1. Conditioning: 7-min AMRAP of 15 x Russian Swings (35#/55#), 10 x Goblet Squats, 5 Burpees.  1st day of the new quarter, get some!!!

9.29.12

Open Gym 7am - 9am.  Intro Demo and Orientation @ 9am.

Open Gym Week!

Open Gym Hours 6am - 10am, 5pm - 7pm.  We have many specialty clinics available, check our Facebook Page for details.  New quarter starts Monday, October 1st!

9.23.12

OFF/Closed

9.22.12

Open Gym 8am-10am

9.21.12

BENCHMARK WEEK! TGIF!! "Nasty Girls" (and Boys) 3 RFT of 50 x Air Squats, 7 x Muscle Ups, 10 x Hang Power Cleans @ 95#/135#.  Get some!!!

9.20.12

BENCHMARK WEEK! "Grace" or "Isabel" lifters choice. 30 reps for time at 95#/135# Clean and Jerk or Snatch. Get some!!!

9.19.12

BENCHMARK WEEK! "Helen" 3 RFT : Run 400-M, 21 x KBS @ 35#/55#, 12 x Pull Ups. Get some!!!

9.18.12

BENCHMARK WEEK! "Diane" 21-15-9 Deadlifts @ 225#/155#, Handstand Push Ups. Get some!!

9.17.12

BENCHMARK WEEK! "Fran" 21-15-9: Thrusters @ 95#/65#, Pull Ups. Get some!!!

9.16.12

OFF/Closed

9.15.12

Saturday Open Gym Hours: 7am - 9am. Get some!!!

9.14.12

TGIF!!! Strength: Back Squat 3 x 5 (+). Refer to 8.27.12. Conditioning: A) Row + Prowler WOD if you missed yesterday B) 8-min AMRAP of 5 x T2B, 10 x Push Ups, 20 x DU. Are you guys ready to hit some Benchmarks next week???

9.13.12

From 7.5.12: Complete 4 rounds at 100% Effort of Row x 400-Meters AFAP + Prowler Push x 4 x 25-Meters AHAP. This is an untimed event. Rest as needed between rounds. Post-WOD Mobility Complex.

9.12.12

Strength: Overhead Squat 5 x 3. Refer to 8.24.12. Assistance Strength Work: GHD Sit-Ups/Hypers x 3 sets; Barbell Pull-Over + Press x 3-5 sets.

9.11.12

From CrossFit Football "Never Forget" 3 rds for time of 9 Power Cleans @ 225lbs, 11 Handstand Push Ups, 101-yd shuttle run.

9.10.12

Strength: Deadlift 5-RM. Refer to 8.22.12. Add 5-10lbs. Conditioning: For time complete 5 x WBS, 5 x Burpees, 10 x WBS, 5 x Burpees, 15 x WBS, 5 x Burpees, 20 x WBS, 5 x Burpees, 25 x WBS, 5 x Burpees, 30 x WBS, 5 x Burpees, 35 x WBS, 5 x Burpees. 7-minute Time Cap. Rx'd weights 20#/14#.

9.8.12

The gym is closed, and we are headed to the beach! Fort Myers Beach Public Access #30 next to Diamond Head Resort. 8am sharp! Pack a cooler and stay a while :)

9.7.12

TGIF!!! Strength: Front Squat 5 x 3. Refer to 8.20.12. Conditioning: 8-min AMRAP of 1 Rd = 5 HSPU, 3 Pull-Ups, 3 HSPU, 6 Pull-Ups, 1 HSPU, 9 Pull-Ups.

9.6.12

For time complete: Overhead Squat x 21 Reps, Run 300-Meters, Shoulder-2-Overhead "Anyway Overhead" (Press/Push Press/Jerk/any variation) x 21 Reps, Run 300-Meters, Ground-2-Overhead (Snatch, Clean and Jerk, any variation) x 21 Reps, Run 300-Meters, Burpees x 21 Reps. Rx'd weights = 75#/115#. You must use the same weight/bar for all three movements. You may NOT use a rack to assist in any portion of the lifts.

9.5.12

Strength: Press 3 x 5. Refer to 8.17.12. Add 1-5lbs. Conditioning: If you missed yesterday then perform WOD 2.) 8-min AMRAP of 6 x 6-ft Broad Jump, 12 x KBS @ 35#/55#. If you completed yesterday's WOD then your conditioning options are: A.) Push the prowler 'till you puke, or B.) Row a 2K TT. Happy Hump Day!

9.4.12

Two For Tuesday! WOD 1.) 8-min AMRAP of 20-yd Lateral Shuttle Run (4 x 5-yds) + Max Rep Push Ups. WOD 2.) 8-min AMRAP of 6 x 6-ft standing broad jump + 12 x KBS @ 35#/55# -OR- 6 x Clapping Pull Ups. Rest as needed between WOD's. Get some!!!

9.3.12 LABOR DAY WOD

Partner WOD! (You don't want to do this alone!) 1 Round = 10 Clean Thrusters @ 75#/115#, 10 Pull Ups, 10 Burpees, Sprint 100-Meters. Two partners alternate work per round in this manner: Rd 1) Partner A performs 10 Clean Thrusters while Partner B rests 2) Upon completing Clean Thrusters Partner A rests while Partner B performs 10 Pull Ups and 10 Burpees 3) Upon completing Pull Ups and Burpees Partner B rests while Partner A Sprints 100-Meters. Then the roles are reversed for the following round. Time domain : 25-minutes AMRAP. Oh, and there is a Kicker I'm not telling you about at this moment ;)

9.2.12

OFF/Closed

9.1.12

*Special Deadlift Clinic Today from 8am - 9am w/Hip Kitty and MK* Open gym from 9am - 10am only.

8.31.12

TGIF! Strength: Bench Press 3 x 5 (+). Refer to 8.13.12. Add 1-5lbs. Accessory Strength/Trunk Work: Floor Wipers x 3 sets, 1-Arm DB/KB Row x 3 sets.

8.30.12

Fight Gone "Almost" Bad? or Fight Gone "Really" Bad?? You decide! For max reps at each station: 3-min amrap of WBS @ 14#/20#, Rest 1-min, 3-min amrap of SDLHP @ 55#/75#, Rest 1-min, 3-min amrap of Box Jump @ 20", Rest 1-min, 3-min amrap of Push Press @ 55#/75#, Rest 1-min, 3-min Max Calorie Row, Done! Score total reps.

8.29.12

Strength: Power Snatch 5 x 3. Refer to 8.10.12. Add 1-5lbs. Conditioning: 8-min AMRAP of 25 DU, 15 KBS @ 35#/55#.

8.28.12

Strength: Back Squat 3 x 5. Refer to 8.8.12. Add 5-10lbs. Conditioning: Option 1.) 3 rds of 300-yd Shuttle Run (6 x 50-yd); Option 2.) 10rds of Row :40 sec On, :20 sec Off for max distance; Option 3.) Amrap in 7-min of Burpee Box Over's @ 20"

8.27.12

OFF/Closed. Regular class schedule resumes Tuesday, August 28.

8.26.12

OFF/Closed

8.25.12

Open Gym 8am - 10am.

8.23.12

TGIF!!! Strength: Overhead Squat 5 x 3. Refer to 8.6.12. Add 5-10lbs. Conditioning: 21-15-9 of Hang Power Clean / Push Press @ 75#/115#. 10-min time cap.

8.23.12

PLAY DAY!!! (Refer to 8.9.12) No set workout today. Regular class schedule. Your goal today: pick something you need to work on and get after it! Need suggestions? When is the last time you climbed a rope? Performed a handstand? "Skin-the-cat?" Newbies need to learn the Oly lifts? We can get creative and come up with some fun practice stuff today ;)

8.22.12

Strength: Deadlift 5-RM. (Refer to 8.3.12) Add 5-10lbs. Accessory Strength: Turkish Get-Ups, AHAP. (Refer to 8.1.12)

8.21.12

3 RFT of 50 x DU, 35 x Overhead Reverse Lunge (25#/45#), 20 x Burpees. Get some!!!

8.20.12

Strength: Front Squat 5 x 3. Refer to 8.1.12. Add 5-10lbs. Conditioning: For time complete 100 Pull Ups, 100 Push Ups, 100 Air Squats within a 10-minute time cap. Partition reps as needed. Strict, Kipping or Butterfly Pull Ups allowed. Scale reps and movements as needed to match time domain and ability!

8.19.12

OFF/Closed

8.18.12

Open Gym 7am > 9am. Introductory Demo WOD/Orientation @ 9am!

8.17.12

TGIF! Strength: Press 3 x 5 (+). Refer to 7.30.12. Add 2-5lbs. Conditioning: THE PROWLER

8.16.12

Thursday Chipper: For time complete 50 x WBS @ 14#/20#, Run 300-Meters, 50 x KBS @ 35#/55#, Run 300-Meters, 50 x Box Jumps @ 20", Run 300-Meters, 50 x KBS @ 35#/55#, Run 300-Meters, 50 x WBS @ 14#/20#.

8.15.12

Strength: Power Cleans 5 x 3. Refer to 7.27.12. Add 2-5lbs. Accessory Strength/Trunk: 1-Arm DB/KB Rows x 3 x Max Reps. GHD Situps/Hypers x 3 each.

8.14.12

"Two For Tuesday" Cindy with a twist, OR Mary with a twist. Cindy: 4-min amrap of 3 Pullups, 6 Pushups, 9 Squats; Rest 1-min; 6-min amrap of 4 Pullups, 8 Pushups, 12 Squats; Rest 1-min; 8-min amrap of 5 Pullups, 10 Pushups, 15 Squats. ---- Mary: 4-min amrap of 3 HSPU, 6 Pistols, 9 Pullups; Rest 1-min; 6-min amrap of 4 HSPU, 8 Pistols, 12 Pullups; Rest 1-min; 8-min amrap of 5 HSPU, 10 Pistols, 15 Pullups.

8.13.12

Strength: Bench Press 3 x 5. Refer to 7.25.12. Add 2#-5#. Conditioning: "Death by Burpees" (with a kicker!)

8.12.12

OFF/Closed

8.11.12

BEACH WOD! The gym is closed, we are heading to Fort Myers Beach for our second beach wod of the summer! First heat starts promptly at 8am, next to Diamond Head Resort @ Public Beach Access #30.

8.10.12

TGIF! Strength: Power Snatch 5 x 3. Refer to 7.23.12. Add 2# - 5#. Conditioning: Row 2-K TT.

8.9.12

PLAY DAY!!! (Refer to 7.19.12) No set workout today. Regular class schedule. Your goal today: pick something you need to work on and get after it! Need suggestions? When is the last time you climbed a rope? Performed a handstand? "Skin-the-cat?" Newbies need to learn the Oly lifts? We can get creative and come up with some fun practice stuff today ;)

8.8.12

Strength: Back Squat 3 x 5. Refer to 7.20.12. Add 5# - 10#. Accessory Strength: GHD Sit-ups/Hypers x 3 (increase reps from last session), Barbell Pull-Over + Press x 3 x Max Reps.

8.7.12

"Tabata Tuesday" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest (:20/:10) where the first eight intervals are PULL-UPS, the second eight are PUSH-UPS, the third eight are AIR SQUATS, and finally, the last eight intervals are BURPEES! There is a one minute rest between exercises. Record total reps from all 32 intervals.

8.6.12

Strength: Overhead Squat 5 x 3. Refer to 7.18.12. Add 5#-10#. Conditioning: Within a 10-minute time cap complete 21 Hang Power Cleans, 9 Thrusters, 15 Hang Power Cleans, 15 Thrusters, 9 Hang Power Cleans, 21 Thrusters. Rx'd weights = 65#/95#. Single Digits ONLY! :)

8.5.12

OFF/Closed

8.4.12

Open Gym 8am > 10am.

8.3.12

TGIF! Strength: Deadlift 5-RM. Refer to 7.16.12. Add 5#-10#. Conditioning: 8-min AMRAP of 5 Pull Ups, 10 Push Ups, 15 KBS @ 35#/55#.

8.2.12

Conditioning/Skill: Complete 3 rounds. Each round is 5-minutes. Here are your options: You must row 400-Meters OR perform 90 double unders, then you have the remainder of the time to complete as many rope climbs as possible OR as many muscle ups as possible. Rest as needed between rounds. Score each round separately.

8.1.12

Strength: Front Squat 5 x 3. Refer to 7.13.12. Add 5#-10#. Accessory Strength: Learn and practice the Turkish Get Up. AHAP! :)

7.31.12

For time complete: 3 rds of Run 300-Meters, 15 x OHS @ 55#/75#; 3 rds of Run 200-Meters, 15 x Toes-2-Bar; 3 rds of Run 100-Meters, 15 x Power Snatch @ 55#/75#.

7.30.12

Strength: Press 3 x 5. Refer to 7.11.12. Add 2-5#. Conditioning: 6-min AMRAP of Sumo Dead Lift High Pull (SDLHP) + Burpee-Over-The-Bar x 3's. Start with 3 x SDLHP/Burpees, then 6 x SDLHP/Burpees, then 9 x SDLHP/Burpees, continuing to add 3-reps per round until time runs out. Rx'd weights: 65#/95#.

7.29.12

OFF/Closed

7.28.12

Early Open Gym Hours for Saturday, July 28: 7am > 9am. Group Demo WOD @ 9am.

7.27.12

TGIF! Strength: Power Clean 5 x 3. Refer to 7.9.12. Add 5#-10#. Conditioning: Prowler ('nuff said)

7.26.12

Strength: Bench Press 3 x 5. Refer to 7.6.12. Add 5-10#. Accessory Strength: Upper "Pull-Horizontal Plane" Barbell Bent Over Rows x 3-5 sets (Refer to 7.11.12). Upper "Push-Vertical Plane" Handstand Holds or Handstand Push Ups x 3 sets.

7.25.12

For our dear friend and CrossFitter, Mike "Coast Guard" Mastrianni. We wish you the very best in your new endeavors. You will always be a part of our family here at CFFM! "USCG" 20-min AMRAP of: Partner up! One round = 10 Power Cleans @ 95#/135#, 10 Burpees, 100-Meter Sprint. Partner one begins with 10 Power Cleans, holding the last rep in the rack position while Partner two performs 10 Burpees. Partner one drops the bar and sprints 100-Meters then switches roles as Partner two performs the next set of Power Cleans to start the next round.

7.24.12

Tuesday Chipper. For time complete: Row 750-Meters, 5 rds of "Cindy" [5 Pull Ups, 10 Push Ups, 15 Air Squats], 3 rds of 20 x KBS @ 35#/55# + Sprint 100-Meters, "Annie" [50-40-30-20-10 DU, Sit-Ups]. Post WOD stretch/mobility.

7.23.12

Strength: Power Snatch 5 x 3. Refer to 7.4.12. Conditioning: For time complete 21-15-9 of Thrusters @ 65#/95# and Burpees *300-Meter Sprint Cash Out.

7.22.12

OFF/Closed

7.21.12

Open Gym 8am - 10am.

7.20.12

TGIF! Strength: Back Squat 3 x 5 *Refer to 7.2.12 - add 5-10#. Conditioning: For time complete 15 x Clean N Jerk @ 95#/135#, Sprint 300-Meters, 10 x Clean N Jerk @ 95#/135#, Sprint 200-Meters, 5 x Clean N Jerk @ 95#/135#, Sprint 100-Meters. *10-min Time Cap*

7.19.12

PLAY DAY!!! No set workout today. Regular class schedule. Your goal today: pick something you need to work on and get after it! Need suggestions? When is the last time you climbed a rope? Performed a handstand? "Skin-the-cat?" Newbies need to learn the Oly lifts? We can get creative and come up with some fun practice stuff today ;)

7.18.12

Strength: Overhead Squat 5 x 3 ; Accessory Strength: Trunk/Core - GHD Sit-Ups/Hypers x 3 sets (increase reps from last week), 1-Arm Kettlebell Rows x 3 sets max reps, DB Lateral Raises x 3 sets max reps.

7.17.12

CrossFit Benchmark WOD "Lynne": Five rounds for max reps of body weight bench press and pull ups. There is no time component for this WOD. Post-WOD stretch/mobility.

7.16.12

Strength: Deadlift 5-RM. Conditioning: 5 rds of 1-Minute On, 1-Minute Off. You have one minute to complete 15 Russian KB Swings AHAP and 10 Burpees, then rest for one minute. If you don't complete the work in the given time count a foul. Each foul = Run 300-Meters.

7.15.12

OFF/Closed

7.14.12

Extra early open gym hours 7am > 9am. We have a group DEMO Workout scheduled for 9am. Thank You!

7.13.12

Strength - Front Squat 5 x 3 ; Conditioning - 7-minutes AMRAP of Power Snatch @ 55#/75# x 10 reps, Box Jumps @ 20" x 10 reps. TGIF!!!

7.12.12

Thursday Partner Chipper WOD. With a partner complete for time: Run 200-Meters, 150 x KBS @ 35#/55#, Run 200-Meters, 100 Pull-Ups, Run 200-Meters, 50 Dead-Bugs, Run 200-Meters. *Only one person can work at a time. While one person is working the other is holding a plank. Both partners must complete all the running. You can divide up the reps for the remaining exercises at your discretion.

7.11.12

Strength - Press 3 x 5; Accessory Strength/Trunk - Upper Back, Triceps, GHD Sit-Up/Hip Ext. (Refer to 7.4.12)

7.10.12

A Devilish Tuesday! Warm-Up: "Death by 10-Meters" ... then: "666" AMRAP in 6-min of 6 x Deadlift @ 135#/225#, 6 x Burpees-Over-The-Bar. Post-WOD Mobility.

7.9.12

Strength - Power Cleans 5 x 3; Conditioning - 2 minutes amrap of Wall Ball Shots, 2 minutes amrap of Chest 2 Bar Pull Ups, 2 minutes amrap of Clapping Push Ups, Cash Out: Walking Lunge 100-Meters.

7.8.12

OFF/Closed

7.7.12

The gym is closed for our first Beach WOD of the summer!

7.6.12

Strength: Bench Press 3 x 5; Conditioning: 10-min AMRAP of 20 DU, 10 T2B. TGIF!!!

7.5.12

Complete 4 rounds @ 100% effort of: Row x 400-Meters AFAP + Prowler Push x 4 x 25-Meters AHAP. This is an untimed event. Rest as needed between rounds. Post-WOD Mobility Complex.

7.4.12

Classes @ 6am, 7am, 8am, 9am. Strength: Power Snatch 5 x 3 , Accessory Strength/Trunk: Pull Up Static Holds and GHD Sit-Up/Hip-Extension.

7.3.12

For time complete five rounds of: Run 300-Meters, 20 x KBS @ 35#/55#, 20 x Box Jump @ 20". Post-WOD stretch/mobility complex.

7.2.12

Strength: Back Squat 3 x 5 ; Conditioning: CrossFit Games Open WOD 12.1 As many reps as possible in 7-minutes of Burpees.

7.1.12

Closed/OFF

6.30.12

Closed/OFF

6.29.12

Open Gym 6am > 10am and 5pm > 7pm

6.28.12

Open Gym 6am > 10am and 5pm > 7pm

6.27.12

Open Gym 6am > 10am.

6.26.12

Open Gym 6am > 10am and 5pm > 7pm

6.25.12

Open Gym 6am > 10am and 5pm > 7pm

6.24.12

Closed/OFF

6.23.12

Closed/OFF

6.22.12

TGIF! Last scheduled WOD of the quarter! For time: 15 Deadlifts, 3 Handstand Push Ups, 12 Deadlifts, 6 Handstand Push Ups, 9 Deadlifts, 9 Handstand Push Ups, 6 Deadlifts, 12 Handstand Push Ups, 3 Deadlifts, 15 Handstand Push Ups. Rx'd weights = Women 155#, Men 225#. Scaling options: Reverse Wall Walk w/Push Up (1-3-5-7-9).

6.21.12

15-min AMRAP: 6 Clapping Push Ups, 9 Jumping Lunges, 12 KBS @ 35#/55#.

6.20.12

Row 2K Time Trial.

6.19.12

Compare to 4.2.12. For time complete: 21-15-9. Power Clean @ 75#/115#, Thruster @ 75#/115#.

6.18.12

Compare to 4.6.12. For time complete: 50 Pull Ups, 10 Burpees, 40 Pull Ups, 20 Burpees, 30 Pull Ups, 30 Burpees, 20 Pull Ups, 40 Burpees, 10 Pull Ups, 50 Burpees. Scale reps accordingly based on your fitness level. Ex: 25-5-20-10-15-15-10-20-5-25 or 15-3-12-6-9-9-6-12-3-15. Be smart and safe!

6.17.12

Closed/OFF

6.16.12

Open Gym 8am > 10am. Demo Workout 9am > 10am.

6.15.12

TGIF! If you completed "CrossFit Hope" last Saturday you have a pass. You can take the day off or come in and choose your WOD. For those of you that didn't complete "Hope", well here it is: 3 Rds FGB style @ Burpees, 75# Power Snatch, 24" Box Jump, 75# Thruster, C2B Pullups. Get some!!

6.14.12

For time complete: Row 1000-Meters, 300-Meter Farmer's Carry AHAP, 3 rounds of : 25 WBS & 25 Sit-Ups.

6.13.12

For time complete: Run 300-Meters, 150 Double Unders, 50 Air Squats, 10 Burpees, Run 200-Meters, 100 Double Unders, 35 Air Squats, 20 Burpees, Run 100-Meters, 50 Double Unders, 20 Air Squats, 30 Burpees.

6.12.12

Compare to 4.10.12: Push Press 3-RM. Beginners practice form and technique "from the floor" power clean + push press. Intermediate/Advanced work up to 3-RM. Try to increase weight from 4.10.12. WOD: 7-min AMRAP of 7 hand release push-ups, 7 DB/KB 1-arm push press Right, 7 DB/KB 1-arm push press Left (AHAP). Get some!!!

6.11.12

Clean 3, 2, 2, 1, 1, 1. Work up to a new 1-RM. Compare to 5.13.12, and 4.13.12.

6.9.12

"Hope" Three rounds of: Burpees, 75 pound Power snatch, Box jump, 24" box, 75 pound Thruster, Chest to bar Pull-ups. "Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

6.8.12

TGIF - Guess what? It's time to push the Prowler again ;) **Reminder: No open gym hours Saturday, June 9. CrossFit For Hope is scheduled from 7:30am - 9am. Pre-registration required.**

6.7.12

For time complete: 50 KBS @ 16k/24k, 10 Toes-2-Bar, Sprint 200-M, 35 KBS @ 16k/24k, 20 Toes-2-Bar, Sprint 200-M, 20 KBS @ 16k/24k, 30 Toes-2-Bar, Sprint 200-M.

6.6.12

*Complete within a 25-min time cap. Wednesday Chipper: Row 1000-Meters, 30 HSPU, 30 TGUP (15L/15R) @ 20#/35#, 100 Double Unders.

6.5.12

"Running Cindy": Perform the CrossFit Benchmark WOD Cindy, 20-minutes AMRAP of 5 pull ups, 10 push ups, 15 air squats. On the top of minutes 5, 10 and 15 run 300-Meters. Score total number of completed rounds and partial rounds.

6.4.12

21-15-9 rep rounds for time of: Thruster, Sumo Deadlift High Pull, Burpee. Rx'd: 115lbs/75lbs. *Don't forget to register to participate in CrossFit For Hope, Saturday June 9 @ CFFM*

6.3.12

Closed/OFF

6.2.12

Open Gym 8am - 10am. Coaches available to assist with Muscle Up Progressions @ 8am. Olympic Lifting practice from 8am - 10am.

6.1.12

TGIF! Compare to 5.4.12 1.) Bench Press Reps Testing: Women use 45#, 75# or 95#. Men use 135#, 185# or 225#. You have two attempts to determine max reps at chosen weight. 2.) Deadlift 3-RM. Add 5#-10# from last attempt.

5.31.12

Within a 15-minute time cap: 75 x WBS @ 14#/20#, 5 Rounds of: Sprint 100-Meters, 15 x KBS @ 16k/24k, Max rep rope climbs.

5.30.12

10-min AMRAP of: 500-Meter Row Buy-In, then 5 x Deadlift, 5 x Hang Power Clean, 5 x Push Press @ 95#/135#.

5.29.12

20-min AMRAP of 5 Burpees, 10 Pull Ups, 15 Push Ups, 20 Air Squats.

5.26.12 - 5.28.12 Closed/OFF

CFFM is closed from 5.26.12 - 5.28.12 in observance of Memorial Day. Regular class schedule resumes Tuesday, May 29. Take an extra day off and enjoy the Holiday. Thank you and be safe!

5.25.12

Morning class @ 8am ONLY. Doors Re-open at 5pm for CFFM Open House/Pot-luck BBQ/Wod For Warriors "21 Guns Memorial Salute" Partner WOD. TGIF!

5.24.12

Snatch 5 x 3 @ 90% of 1-RM from 4.23.12.

5.23.12

"Jackie" For time: Row 1-K, 50 Thrusters @ 45#, 30 Pull Ups.

5.22.12

15-min AMRAP: 5 Push Ups, 7 T2B, 9 KBS @ 16k/24k.

5.21.12

"Field Work" 5 Rounds Not For Time (rest as needed between rounds): Prowler Push Low Bar ONLY AHAP x 40-yds, Bear Crawl x 20-yds, Sprint x 80-yds.

5.18.12

15-min AMRAP of (beginners) 3 pull ups, 6 push ups, 9 air squats (intermediate) 3 handstand push ups, 6 pistols, 9 pull ups (advanced) 3 muscle ups, 6 handstand push ups, 9 pistols

5.17.12

Row 1K then complete as many reps as possible of Deadlift @ 185#/275# within a 7-minute time cap.

5.16.12

3 RFT of 21 Thrusters @ 65#/95#, Run 200-Meters, 21 Burpees.

5.15.12

"Annie" for time: 50-40-30-20-10 of Double Unders/Sit Ups.

5.14.12

Clean 5 x 3 @ 90% 1-RM from 4.13.12.

5.13.12

OFF/Closed

5.12.12

Open Gym 8am - 9am. Instructional Clinic for new clients, 9am - 10am. Overhead Squat and Mobility. Pre-requisite reading: pages 39-45 in the CrossFit Training Guide.

5.11.12

"Field Work" Friday! One word: PROWLER. WOD = Coaches Choice. Deal with it! *New clients: Instructional Clinic on Clean and Jerk progression.*

5.10.12

10-min AMRAP of Snatch/Push-Up Ladder: 3-2-1 Go! 1 Snatch, 5 Push-Ups, 2 Snatches, 5 Push-Ups, 3 Snatches, 5 Push-Ups, 4 Snatches, 5 Push-Ups.... continue adding one snatch rep to each round until time expires. Use 80% of 1-RM Snatch from 4.23.12 (Power/Squat or Split). Get some!!!

5.9.12

Interval "Mash-Up": Perform as many reps as possible of the following exercises during the given work interval. (No rest between intervals!) 4-min amrap Rope Climbs, 3-min amrap Wall Ball Shots, 2-min amrap Double Unders, 1-min amrap Box Jumps.

5.8.12

For time complete: Row 500-Meters, Run 150-Meters, 60 KBS @ 16k/24k, Run 300-Meters, 40 KBS @ 16k/24k, Run 300-Meters, 20 KBS 16k/24k, Run 150-Meters, Row 500-Meters.

5.7.12

For time complete: 10-9-8-7-6-5-4-3-2-1 rep rounds of burpees. *After even numbered rounds perform 20-yds of walking lunges. *After odd numbered rounds complete 10 pull ups.

5.6.12

OFF/Closed

5.5.12

Open Gym 8am - 10am.

5.4.12

TGIF! Bench Press Reps Testing: Men use 135#, 185# or 225#. Women use 45#, 75# or 95#. Two attempts to set max reps at chosen weight. Deadlift 3-RM, add 5-10# from 4.5.12.

5.3.12

3 RFT of 10 Handstand Push Ups*, 20 Pistols, 30 Push Ups*, 40 Sit Ups. *Every time you break up the reps of HSPU and PU you must run 100-Meters.

5.2.12

3-min Max Calorie Row, Rest 3-min, 3-min Max Rep Front Squat @ 115#/185#, Rest 3-min, 3-min Max Rep Muscle Ups. *C2 damper set @ #10 for all participants. *Front squats are taken out of the rack. If the barbell is dropped the set is over. *Sub for Muscle Up: A.) Strict Dead Hang Pull Ups, or B.) Static Chin Up Hold For Max Time.

5.1.12

CFFM WOD: For time complete 15-10-5 reps of Push Press/Box Jump 20", 15-10-5 reps of SDLHP/Burpee, 15-10-5 reps of "Ground-2-Overhead"/Burpee Box Jump 20". Rx'd Weights: 75#/115#.

4.30.12

"Field Work" = Tire pulls and Farmer's Carry As Heavy As Possible.

4.29.12

OFF/Closed.

4.28.12

Open Gym 8am - 10am.

4.27.12

TGIF "Reverse Cindy" 20-min AMRAP of 15 air squats, 10 push ups, 5 pull ups.

4.26.12

5 RFT of 20 x TGUP [10 x L, 10 x R], Run 300-Meters.

4.25.12

10-min AMRAP of *Buy-In 500-Meter Row then work as far up the ladder as you can: 5 Burpees, 1 Clean, 5 Burpees, 2 Cleans, 5 Burpees, 3 Cleans, 5 Burpees, 4 Cleans, 5 Burpees, 5 Cleans, 5 Burpees, 6 Cleans... etc. *Use 80% of 1-RM from 4.13.12. Clean can be Power, Split or Squat.

4.24.12

Chipper: For time complete Run 150-Meters, 50 Double Unders, Run 150-Meters, 10 rds of the couplet: Bear Crawl/Walking Lunge, Run 150-Meters, 50 Double Unders, Run 150-Meters.

4.23.12

Snatch 1-RM. Front Squat 1-RM. Snatch can be Power, Split or Squat. Compare to 4.13.12.

4.22.12

OFF/Closed

4.21.12

Open Gym 8am - 10am.

4.20.12

"If the prowler can't kill me, nothing can." ~ Jim Wendler. Field Work Day: Choose from Prowler WOD 1, 2 or 3. Workout 1: Easy * Weight - 90lbs * Distance - 40 yards * Sprints/Walks - 10 * Rest Periods: 60-90 seconds. ~~ Workout 2: Medium * Weight - 90-180lbs * Distance - 40 yards * Sprints/Walks - 2 x 90lbs, 4-6 x 180lbs (in that order) * Rest Periods - 60-90 seconds. ~~ Workout 3: Hard * Weight - 90-270lbs * Sprints/Walks - 2x90, 2x180, 2x270 (in that order) * Distance - 40 yards * Rest Periods - get the job done.

4.19.12

Complete Five (5) :90 second rounds of, 3 x Deadlift @ 80% of 3-RM from 4.5.12, and max rep ring dips (or sub hand release push-ups). Score total number of ring dips or push ups.

4.18.12

3 rds of 2-min Max Rep Rope Climbs, Rest 1-min, 2-min Max Rep Shuttle Runs (10-Meters), Rest 1-min, 2-min Max Rep 1-arm DB Power Snatch AHAP. Score total reps.

4.17.12

For time complete: 12 Thrusters @ 135#/95#, Run 400 Meters, 9 Thrusters @ 135#/95#, Run 300 Meters, 6 Thrusters @ 135#/95#, Run 200 Meters, 3 Thrusters @ 135#/95#, Run 100 Meters.

4.16.12

10-9-8-7-6-5-4-3-2-1 reps of the triplet: [Rounds for QUALITY, not time] Push Up w/Reverse Wall Climb, Pull Up w/L-Hold, Dead Bugs. Watch the demonstration video here and on our Facebook Page.

4.15.12

OFF/Closed

4.14.12

Open gym from 7am - 9:30am.

4.13.12

Max Effort Lifting! Clean 1-RM. Overhead Squat 1-RM. Clean can be power or squat. Beginner's practice with light to moderate weights. Intermediate > Advanced work up to 1-Rep Max for each lift.

4.12.12

Chipper WOD: For time complete 20 Pull Ups, 40 Sit Ups, 60 Air Squats, 80 Double Unders, Run 400-Meters, 20 Burpees, Run 400-Meters, 80 Double Unders, 60 Air Squats, 40 Sit Ups, 20 Pull Ups.

4.11.12

4 RFT of: Run 400-m, 21 KBS @ 16k/24k, 15 Toes-2-Bar

4.10.12

Time to Push Press! Beginners practice with light to moderate weight. Intermediate > Advanced: Work up to 3-RM. WOD: AMRAP in 7-min of 7 x hand release push ups, 7 x 1-arm DB/KB push press left, 7 x 1-arm DB/KB push press right [AHAP]

4.9.12

"Field Work" = A combination of unconventional movements, weighted and un-weighted, emphasizing unilateral and multi-directional strength, agility, balance, coordination and stamina. WOD includes: Suitcase Carry Left, Suitcase Carry Right, Overhead Carry Down, Med Ball Over Unders 20 reps, Overhead Carry Back.

4.8.12

Closed/OFF - Happy Easter!

4.7.12

Open Gym 8am > 10am.

4.6.12

For time complete: 50 Pull Ups, 10 Burpees, 40 Pull Ups, 20 Burpees, 30 Pull Ups, 30 Burpees, 20 Pull Ups, 40 Burpees, 10 Pull Ups, 50 Burpees. *When scaling a wod remember to look at all factors, including volume. If you are new to CrossFit consider cutting the total number of reps in half (or more!) 25-5-20-10-15-15-10-20-5-25 or 15-3-12-6-9-9-6-12-3-15 would be plenty for a newbie.

4.5.12

Time to Deadlift! Beginners: Deadlift practice with light to moderate weights. Intermediate > Advanced: Work up to a 3-RM. WOD: AMRAP in 7-minutes of 3 x Deadlift @ 70% of 3-RM, 3 x Shuttle Run.

4.4.12

Chipper: For time complete 1000-m Row, 50 KBS @ 16k/24k, 30 Box Jumps @ 20". Optional second round not for time of 500-m Row, 35 KBS, 20 Box Jumps. Optional third round not for time of 250-m Row, 20 KBS, 10 Box Jumps.

4.3.12

AMRAP in 20-min of: 5 Clapping Push Ups, 10 Jumping Lunges, 15 Double Unders.

4.2.12

21-15-9 RFT of: Power Clean @ 75#/115#, Thruster @ 75#/115#

3.28.12 - 4.1.12

We are closed from 3.28.12 - 4.1.12 busy moving to our new location! 12451 Metro Parkway #108 Fort Myers, FL 33966. Doors open 6 a.m. Monday, April 2!

3.27.12

Open Gym/Benchmark Testing. Classes @ 6am, 7am, 8am, 9am, 5pm, and 6pm.

3.26.12

Open Gym/Benchmark Testing. Classes @ 6am, 7am, 8am, 9am, 5pm, and 6pm.

3.25.12

OFF/CLOSED

3.24.12

CLOSED/OFF

3.23.12

CFG Open WOD #5: Complete as many reps as possible in 7 minutes of the following rep scheme:100 pound Thruster, 3 reps, 3 Chest to bar Pull-ups, 100 pound Thruster, 6 reps, 6 Chest to bar Pull-ups, 100 pound Thruster, 9 reps, 9 Chest to bar Pull-ups, 100 pound Thruster, 12 reps, 12 Chest to bar Pull-ups, 100 pound Thruster, 15 reps ... etc. This is a timed workout. If you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc.

3.22.12

Open Gym Day, Classes @ 6am, 7am, 8am, 9am, 5pm, 6pm. Work on: Recovery/Mobility,Strength, Technique, CFG Prep, or make-up a missed WOD from earlier in the week!

3.21.12

Open Gym Day, Classes @ 6am, 7am, 8am, 9am, 5pm, 6pm. Work on:Recovery/Mobility,
Strength, Technique, CFG Prep, or make-up a missed WOD from earlier in the week!

3.20.12

[from CrossFit Football] On the minute for 10 minutes: 3 Weighted Pull Ups and Max Rep Power Cleans @ 75% 1-RM. Post weights used and total reps for score.

3.19.12

For time complete: 50 Burpees, Run 1000-Meters, 100 KBS @ 16k/24k. Post WOD Stretch/Mobility.

3.16.12

CFG Open WOD 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 14#/20# ball, 90 Double-unders, 30 Muscle-ups.

3.15.12

Open Gym Day, Classes @ 6am, 7am, 8am, 9am, 5pm, 6pm. Work on:Recovery/Mobility,
Strength, Technique, CFG Prep, or make-up a missed WOD from earlier in the week!

3.14.12

"Jackie" for time complete: 1K Row, 50 Thrusters w/empty bar, 30 Pull-Ups. This is a Benchmark WOD!

3.13.12

[from CrossFit Football] Complete five :90 second rounds of 3 x Power Clean @ 185# and max rep ring dips. Accessory Strength Work.

3.12.12

M-M-Met Con Monday! Run 3 x 1-Mile @ 90%. Rest/Work 1:2. Post-WOD stretch/mobility.

3.10.12

Open gym 8am - 11am. Groupon Demo WOD's @ 8am, 9am or 10am. Get some!!!

3.09.12

CFG Open WOD 12.3 : AMRAP in 18 minutes of, 15 box jumps @ 24"/20", 12 push press (shoulder to overhead/anyway overhead) @ 115#/75#, 9 toes to bar. Get some!!!

3.8.12

Open Gym Day, Classes @ 6am, 7am, 8am, 9am, 5pm, 6pm. Work on:Recovery/Mobility, Strength, Technique, CFG Prep, or make-up a missed WOD from earlier in the week!

3.7.12

[From CF HQ 12.1.11] 15-min AMRAP: 2 x Rope Climb, + 20 x WBS, + Run 200- Meters.

3.6.12

"Bradley" For time: 10 rds of Sprint 100M, 10 Pull Ups, Sprint 100M, 10 Burpees *Rest :30-seconds between rds. Post WOD Stretch/Mobility.

3.5.12

Originally posted by CFHQ on 5.16.11: 5-min AMRAP of Deadlift 275# x 3 reps, Push Press 115# x 7 reps. You may use a rack for the push press. Women's RX'D weights: 185#/75#.

3.4.12

OFF/CLOSED

3.3.12

Open Gym 8am > 10am.

3.2.12

CFG Open WOD #2: Proceed through the sequence completing as many reps as possible in 10 minutes of: 30 Snatch (M 75 / F 45 lbs) 30 Snatch (M 135 / F 75 lbs) 30 Snatch (M 165 / F 100 lbs) Max Rep Snatch (M 210 / F 120 lbs). This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

3.1.12

Open Gym Day, Classes @ 6am, 7am, 8am, 9am, 5pm, 6pm. Work on:
Recovery/Mobility, Strength, Technique, CFG Prep, or make-up a missed WOD from
earlier in the week!

2.29.12

15-min AMRAP of: *1K Row Buy-in* Burpee + SDLHP ascending ladder by 3's. Rx'd weights: 95#/65#. Start the clock. After completing the 1000-Meter Row you have the remaining time to work your way as far up the "ladder" of reps as possible. Start with 3 x burpees and 3 x SDLHP, then 6 x burpees and 6 x SDLHP, 9 & 9, 12 & 12, etc.

2.28.12

CFG Open WOD #1 from 2011: 10-min AMRAP of 30 x Double Unders, 15 Power Snatch (ground-2-overhead) @ 53#/75#. Compare your score from last year! Plus, accessory strength work.

2.27.12

"Mary" 20-min AMRAP of : 5 x HSPU, 10 x Pistols, 15 x Pull Ups.

2.26.12

CLOSED/OFF: Don't forget to post your CFG Open WOD #1 scores!!!

2.25.12

CLOSED/OFF: We are in Miami running the Spartan Race! See you next Saturday for Open Gym.

2.24.12

Crossfit Open WOD #1: Workout 12.1 Complete as many reps as possible in 7 minutes of: Burpees.=====This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.=====

2.23.12

Open Gym Day, Classes @ 6am, 7am, 8am, 9am, 5pm, 6pm. Work on: Recovery/Mobility, Strength, Technique, CFG Prep, or make-up a missed WOD from earlier in the week.

2.22.12

15-min AMRAP: 150 DU buy-in, then Box Jump + Overhead Squat ascending ladder by 3's. [3 x box jump, 3 x ohs, 6 x box jump, 6 x ohs, 9 x box jump, etc.] Rx'd weights: 95#/65#.

2.21.12

[ From CrossFit Football ] On The Minute For 12-min: 1 Power Clean @ 3-RM, + 5 Burpees.

2.20.12

Met-Con Monday! 4 rounds of Row 500-M, Run 400-M. Each round timed seperately. Rest as needed between rounds. Post WOD Mobility.

2.19.12

CLOSED/OFF

2.18.12

Open Gym 8am > 10am.

2.17.12

TGIF Chipper WOD: For time complete, 50-Cal Row, 40 x 1-arm KB or DB Snatch (20 L/20 R) @ AHAP, 30 x Burpees. Accessory Strength Work (Upper).

2.16.12

15-min AMRAP of Run 200-Meters, 100-ft Walking Lunges. Accessory Strength Work (Gymnastics/Upper) "Death by push ups" or "Death by toes-2-bar"

2.15.12

"DT" Five rounds for time of: 155 pound Deadlift, 12 reps, 155 pound Hang power clean, 9 reps, 155 pound Push jerk, 6 reps. In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

2.14.12

Happy Valentine's Day! Strength + Mobility: Refer to 1.23.12, Lower Body Emphasis - Back Squat 5, 5, 5, 5, 5 + Squat Therapy Work from MWOD, see part one here http://www.mobilitywod.com/2012/02/prog-13-squat-cycle.html and part two here http://www.mobilitywod.com/2012/02/prog-22-squat-cycle.html

2.13.12

Posted by CF HQ on 12.17.11: 5 RFT of 20 x Pull Ups, 30 x KBS @ 16k/24k, 40 x Double unders. Post WODStretch/Mobility.

2.11.12

The weekend is here! Open Gym 8am > 10am. **On-Ramp Instructional Class from 8am > 9am - Power Clean**

2.10.12

TGIF! 5 rds, each round is 3-minutes: Run 200-Meters, max rep Power Cleans AHAP.

2.9.12

"Jason" posted by CFHQ 08.02.07 in honor of S01 (SEAL) Jason Dale Lewis, who was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. ===== For time complete: 100 Air Squats, 5 Muscle Ups, 75 Air Squats, 10 Muscle Ups, 50 Air Squats, 15 Muscle Ups, 25 Air Squats, 20 Muscle Ups. **Scale as needed. Sub 3:1 Pull Ups + Push Ups for Muscle Up** =====

2.8.12

*Recovery/Mobility/Practice Gymnastics Skill Set from http://www.gymnasticswod.com ... if you missed a WOD from earlier in the week, make it up today!

2.7.12

[Posted by CFHQ on 12.22.11] For time: Run 1000-Meters, + 100 Push Ups, + 10 Snatches @ 135#/95#. ===== Accessory Strength Work.

2.6.12

"Tommy V" In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. ==== For time complete: 21 Thrusters @ 115#, 12 Rope Climbs, 15 Thrusters @ 115#, 9 Rope Climbs, 9 Thrusters @ 115#, 6 Rope Climbs.

2.5.12

OFF/CLOSED

2.4.12

Open Gym 8am > 10am

2.3.12

"Tosh" 3 x (200m + 400m + 600m) Rest 1:1. ===== Post WOD Stretch/Mobility

2.2.12

*Mobility/Recovery/Gymnastics Skill Day* ===== Special class schedule: 8am, 9am, 5pm, 6pm ONLY

2.1.12

For time complete: 50 x WBS @ 14#/20#, + Run 1000-Meters, + 30 Burpee Pull Ups. ===== Accessory Strength Work ===== NO EVENING CLASSES TONIGHT ... 6am/7am/8am/9am available.

1.31.12

"Annie" 50-40-30-20-10 rep rounds for time of Double Unders and Sit Ups. ===== Accessory Strength Work. =====

1.30.12

"Arnie" For time: With a 2-pood Kettlebell, 21 x TGUP Right Side [Turkish Get Ups], 50 x KBS [Russian], 21 x OHS Left Side [Overhead Squats], 50 x KBS, 21 x OHS Right Side, 50 x KBS, 21 x TGUP Left Side. ===== In honor of Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.

1.28.12

Open Gym 8am > 10am. [On Ramp session from 9am > 10am]

1.27.12

TGIF! No 6am/7am Classes. Open gym from 8am > 10am. Open House/Team WOD/Whole30 Pot Luck BBQ from 5:00pm - 8:00pm. Come get some!

1.26.12

For time: 10 Muscle Ups, + Push Press @ 53#/75# x 100 reps, + Row 1K [from CF HQ 12.23.11] *Sub Pull-Ups + Dips for Muscle Ups, 3:1.

1.25.12

[Posted by CF HQ March 26, 2011] "Abbate" Run 1 mile + 155 pound Clean and jerk, 21 reps + Run 800 meters + 155 pound Clean and jerk, 21reps + Run 1 Mile. ===== In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

1.24.12

"Brenton" 5 RFT: Bear Crawl 100-ft, Standing Broad Jump 100-ft. Perform 3 Burpees after every 5 Broad Jumps. ==== [from CF HQ 10.21.10] In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

1.23.12

Strength + Mobility: Lower Body Emphasis - Back Squat 5, 5, 5, 5, 5 + "IT Band Hell" watch the MWOD video here http://www.mobilitywod.com/2012/01/episode-361365-pathomechanics-and-it-band-hell.html

1.22.12

OFF/Closed. =====

1.21.12

Open Gym 8am > 10am. =====

1.20.12

TGIF Chipper! For time: Row 1K, + 100M Tire Pull @ AHAP, + 30 Pull Ups ===== Accessory Strength Work [Lower Body].

1.19.12

"The Chief" 5 rounds, each round is 3-minutes AMRAP, 1-minute of rest: 3 x Power Clean @ 135#/95#, 6 push ups, 9 air squats. Score rounds and reps for each interval of work. =====

1.18.12

10 x 100-Meter Repeats On The Minute ... or ... C2 Row 10 x 125-Meter Repeats On The Minute. Max Effort! + 20-min Mobility Circuit from Mobility WOD http://www.mobilitywod.com/

1.17.12

Accessory Strength Work [Upper Body/Trunk] + 20-min practicing progressions from Gymnastics WOD http://gymnasticswod.com/

1.16.12

"Rankel" 20-min AMRAP: 225#/155# Deadlift x 6 reps, 7 burpee pull ups, 10 KBS @ 2-pood/1.5-pood, Run 200M. ===== In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

1.15.12

===== OFF/CLOSED =====

1.14.12

===== Open Gym 8am - 10am. *Olympic Lifting Practice @ 9am =====

1.13.12

===== "MOORE" 20-min AMRAP of 1 x Rope Climb Ascent, Run 400M, Max Rep HSPU. Score rounds and HSPU reps. ===== In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

1.12.12

===== "THE BEAR" 5 rounds not for time (maximum weight): 1 round = 7 cycles of Power Clean, Front Squat, Push Press, Back Squat, Push Press. You are NOT allowed to rest the bar on the floor during your set. The front squat/push press and back squat/push press may be combined to perform a thruster. You may push or split jerk the weight overhead. ===== Post WOD Stretch/Mobility

1.11.12

===== *Recovery/Mobility/Gymnastics Skills* Lets practice some false grip/muscle up progressions after we stretch! Visit http://www.youtube.com/watch?v=IWevfH8QL3w

1.10.12

===== For time: Row 1K, + 200M Farmers Carry @ AHAP, + 30 Burpee Box Jumps. ===== Accessory Strength Work, Upper Body.

1.9.12

===== [From CF HQ 6.25.11] For time: Run 800-Meters, Snatch x 30 reps, Run 800-Meters. Post time and weights used. ===== Accessory Strength Work, Lower Body.

1.8.12

=====CLOSED/OFF=====

1.7.12

=====Open Gym Hours 8am - 10am. Make up a wod you missed earlier in the week!=====

1.6.12

"Cindy" 20-min AMRAP of: 5 Pull Ups, 10 Push Ups, 15 Air Squats. ===== Post WOD Stretch/Mobility

1.5.12

*Recovery/Mobility/Skill* Warm-up then 1.) Mobility Circuit x 20-min, 2.) Practice Gymnastics Skill Set x 20-min from Gymnastics WOD http://www.gymnaticswod.com

1.4.12

3 RFT of: Sprint Full Gasser, 21 KBS @ 24k/16k, 12 Burpees. ===== Accessory Strength Work, Upper Body =====

1.3.12

AMRAP in 10-minutes of: Push Press @ 135#/95# x 7 reps, Push Ups x 7 reps, Box Jumps @ 20" x 7 reps [from CrossFit Football]: ===== Accessory Strength Work, Lower Body =====

1.2.12

"Jerry" For time: Run 1-Mile, Row 2K, Run 1-Mile. In honor of Sgt Major Jerry Dwayne Patton, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. (CF HQ May 9th, 2010)