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