Thrs. 12-31-09 WOD:

HAPPY NEW YEAR!




Here are the class hours for 12-28-09 - 1-3-2010:



12-28, Mon. 5, 6, 7, 8, 9am & 5:30pm

12-29, Tues. 5am Cancelled 6, 7, 8, 9am & 5:30pm

12-30, Wed. 5am Cancelled 6, 7, 8, 9am & 5:30pm

12-31, Thrs. 5, 6, 7am Cancelled 8 & 9am ONLY-NO EVENING CLASS

1-1-2010, Fri. CLOSED

1-2-2010, Sat. CLOSED

1-3-2010, Sun. CLOSED

EA would like to wish everyone a Happy and Safe New Year!

Warm Up:
Shoulder Stretches
Squats
Lateral Lunge Stretch
Figure 4’s x 2
Lateral Shuffles x 1
Light Jog x 1
Fast Jog x 1
Run x 1
Sprint x 1

WOD: 50, 40, 30, 20, 10
Plank leg/hip extensions (each leg)
Jump Rope
Sit Ups
Run to end of drive & back
GHD Hypers
Jump Rope

Josh's Deadlift PR 402.3 lbs

Nice job Josh! Chocolate milk is working! lol

Wed. 12-30-09 WOD

Here are the class hours for 12-28-09 - 1-3-2010:Warm up:



12-28, Mon. 5, 6, 7, 8, 9am & 5:30pm

12-29, Tues. 5am Cancelled 6, 7, 8, 9am & 5:30pm

12-30, Wed. 5am Cancelled 6, 7, 8, 9am & 5:30pm

12-31, Thrs. 5, 6, 7am Cancelled 8 & 9am ONLY-NO EVENING CLASS

1-1-2010, Fri. CLOSED

1-2-2010, Sat. CLOSED

1-3-2010, Sun. CLOSED


Shoulder Stretches
Squats
Lunges
Deadlift
Sit Ups
Hypers
Planks
MB Trunk Rotations

WOD: 50, 40, 30, 20, 10
Wall Ball Shots
MB Rotational Slams (each side)
KB SDLHP (Men 50-70, Women 30-50)

Tues. 12-29-09 WOD

Here are the class hours for 12-28-09 - 1-3-2010:



12-28, Mon. 5, 6, 7, 8, 9am & 5:30pm


12-29, Tues. 5am Cancelled 6, 7, 8, 9am & 5:30pm


12-30, Wed. 5am Cancelled 6, 7, 8, 9am & 5:30pm


12-31, Thrs. 5, 6, 7am Cancelled 8 & 9am ONLY-NO EVENING CLASS


1-1-2010, Fri. CLOSED


1-2-2010, Sat. CLOSED


1-3-2010, Sun. CLOSED



Warm Up:
Shoulder Stretches
Squats
Lateral Lunge Stretch
Figure 4’s x 4
Lateral Shuffles x 2
Light Jog x 2
Fast Jog x 2
Run x 2
Sprint x2

WOD: Complete by end of the hour. Add up number of meters rowed.
This is your SCORE! (Goal is 5,500 meters)

1000, 900, 800, 700, 600, 500, 400, 300, 200, 100 meters
Row
1-Lap around bldg.

Mon. 12-28-09 WOD:

Welcome back! Hope everyone had a wonderful holiday weekend. Now it’s time to get back to training and work off all the delicious calories we packed away!

Warm up:
Shoulder Stretches
Squats
Lat. Lunge Stretch
Deadlift
Sit Ups
Hypers

WOD: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20
Complete in 30 min. Add up number of reps completed in 30 min.
That is your SCORE!

B.W. Squat
Pull Up
Lateral Lunge (each side)
Push Ups

Sat. 12-26-09 Happy Holiday! GYM CLOSED!

EA would like to wish everyone a safe and Merry Christmas! The gym will be closed on Sat. 12-26-09. Classes will resume on Monday 12-28-09.

Enjoy the time off, get plenty of rest and be ready to train hard on Monday 12-28-09.

MERRY CHRISTMAS!!

Fri. 12-25-09 Merry Christmas! GYM CLOSED!

EA would like to wish everyone a safe and Merry Christmas! The gym will be closed for Christmas and also be closed on Sat. 12-26-09. Classes will resume on Monday 12-28-09.

Enjoy the time off, get plenty of rest and be ready to train hard on Monday 12-28-09.

MERRY CHRISTMAS!!

Thrs. 12-24-09 WOD

Christmas NOTICE:
We will only have two morning classes on 12-24-09 (8 & 9am)

NO EVENING CLASS!

GYM WILL BE CLOSED ON CHRISTMAS & SAT. 12-26-09.

Please contact Jeremy Barnett for more information or questions:
239-851-3940 or crossfittb@yahoo.com.

Warm Up:
Shoulder Stretches
Squats
Lateral Lunge Stretch
Figure 4’s x 4
Lateral Shuffles x 2
Light Jog x 2
Fast Jog x 2
Run x 2
Sprint x2

WOD: 10, 20, 30, 40, 50
KTE’s
Ring Planks with alternating leg/hip extension
KB Sit Ups
GHD Hypers

Finish with a run to the bridge and back!

Wed. 12-23-09 WOD

I understand this is a very busy week for most of you. Our attendance has been down as I am sure many of you are at home with family and friends for the holiday.

So, due to a lack of member participation this week I will be cutting our class hours back on Wed. 12-23 & Thrs. 12-24.

Hours are listed below:


Wed. 12-23-09: 8am, 9am & 5:30pm


Thrs. 12-24-09: 8am & 9am Only! NO EVENING CLASSES!!


Fri.    12-25-09: Christmas Day CLOSED


Sat.   12-26-09: NO BOOT CAMPS CLOSED!!


Sun.   12-27-09: CLOSED

 I hope everyone has a wonderful Christmas! I look forward to seeing you Monday 12-28-09. Be ready to train hard and work off all the good food you ate.


Merry Christmas!


Jeremy
 
 
Warm Up:
Shoulder Stretches
Squats
Sit Ups
Hypers
Push Ups

WOD: 10 x 10
Shoulder Press (Men 95-135, Women 45-65)
Tire Flip
KB MMA Rows (each arm)
Run to end of drive and back

Tues. 12-22-09 WOD

Warm Up:
Shoulder Stretches
Squats
Lateral Lunge Stretch
High Knees
Frankenstien
Lateral Shuffles x 2
Light Jog x 2
Fast Jog x 2
Run x 2
Sprint x2

WOD: Repeat 5 Rounds!
KB Shuttle Runs 20, 30, 40, 50 (sprint 10 ft. to 20 lb. KB bring it back to start, sprint 20 ft. to 30 lb. KB bring it back to start, sprint 30 ft. to 40 lb. KB bring it back to start, sprint 40 ft. to 50 lb. KB bring it back to start. Stop clock when the 50 lb. KB crosses the finish line.
Rest 2-4 minutes between rounds.

Fabian- 200 lb. Stone Loading

Fabian is making progress in the EA Youth Club. He's getting stronger every workout.
Today he handled the 200 lb. stone for 2 sets of 5 reps.
Nice Job Fabian!

Mon. 12-21-09 WOD

Warm Up:
Shoulder Stretches
Squats
Jump Squats
Planks

WOD: Work in teams of two to finish each exercise in best time possible!
50-Back Squats (Men 135, Women 65-95)
50-Burpees
50-Lunges each leg

Sat 12-19-09 Men's Only Boot Camp

Men’s Only Boot Camp:


Work in teams of two


One team member works while the other rests.

Complete 4 Rounds

25 kettlebell swings (Men 40-60)

25 Bench Press B.W.

21 chin ups (Partner assisted)

21 Sandbag Press

Overhead Plate carry 200 ft. (Men 45)

Sat. 12-19-09 Co-Ed Boot Camp

Co-Ed Boot Camp:


Work in teams of two


One team member works while the other rests.

AMRAP in 40 min.

25 kettlebell swings (Men 40-60, Women 30-40)

25 pushups

21 chinups (Partner assisted)

21 wallball shots

Overhead Plate carry 200 ft. (Men 45, Women 25)

Fri. 12-18-09 WOD

Warm Up:
Shoulder Stretches

Squats

Sit Ups

Hypers

Push Ups
WOD: 10, 20, 30, 40, 50

Deadlift (Men 135, Women 95)

Burpees

Thrs. 12-17-09 WOD

Warm Up:
Shoulder Stretches
Squats
Lateral Lunge Stretch
Figure 4’s x 4
Lateral Shuffles x 2
Light Jog x 2
Fast Jog x 2
Run x 2
Sprint x2

WOD: Team Row-(2 people per team)
50, 100, 150, 200, 250, 300, 350, 400, 500, 550, 600 m.
Row above meters then complete core exercises below between each round of rows.

10- KTE’s each round
10- Mountain Climbers each round

EA Girls make it to RAW Unity!

Three of our EA women have qualified and been excepted to compete in the 2010 RAW Unity meet. Our very own Presley Lynch age 15 will be the youngest person, male or female to ever qualify for this prestigious event. Congratulations Presley!

Congratulations to Lindsay Wright and Sarina Woodworth for also qualifying to compete. You girls have worked so hard this year and it has definitly paid off. All  three of you have made us proud at EA and we look forward to seeing your results from the RAW Unity meet in Jan. 2010.

Sarina Woodworth

Lindsay Wright

Presley Lynch

14 lifters have confirmed that they will represent R.A.W. United at the 2010 RAW Unity Meet! The federation will utilize proceeds from the 2009 season to sponsor each lifter, and we are honored that they chose R.A.W. United! The team includes the following athletes:

Kathleen Audet, Cathy Cox, Amanda Graham, Presley Lynch, Samantha Shores, Taylar Stallings, Sarina Woodworth, Lyndsay Wright

Tony Conyers, Michael Francis, James Jacobs, Brian Kissel, Beau Moore, Eric Talmant, Daniel Tinajero

Thanks again to everyone, and God Bless,
RAW United
Spero