Call Us: (941) 953-1798

2.9.15 – NEW SHIRTS, NEW SCHEDULE

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NEW SHIRTS ARE IN!! 

If you didn’t get one yet, be sure to see Justin or Stacy to pick one up.

 

HERE IS THE SCHEDULE FROM 2/9 – 2/29!!!

CROSSFIT:
6am (Mon-Fri)
9:30am (Mon-Fri)
4:30pm (Mon, Tues, Fri)* 
5:45pm (Mon-Fri)

*In an effort to keep the 5:45pm class at or under the 12-14 person limit, we’ve added the 4:30pm class 3 days/week. If you are able to attend this class on a regular basis we encourage you to do so. This will give the coaches the best opportunity to provide everyone with ample attention, coaching and instruction.

BOOTCAMP:
9:15am (Mon, Tues, Thur, Fri)
4:30pm (Mon, Wed,Thur)
6pm (Mon & Wed)

*as the demand grows, we will add a 5:30am or 6am BC 2-3 days/week beginning in March.

Sat & Sun (8:30am & 10am)
*The weekend classes will be workouts that all members can attend.  


This is a temporary 3 week schedule. We will add more classes and times as needed!

**PLEASE BRING FRIENDS IN ON SAT OR SUN (ONLY) TO TRY A FREE CLASS UNLESS PRIOR ARRANGEMENTS HAVE BEEN MADE WITH US!  

 

WOD’s 

CrossFit

A. Paused front squat – 2×5 – both sets TOUGH
B1. Seated DB press – 3×10-12 – rest 60 sec
B2. BB Bent over row – 3×6-8/ – rest 90 sec
+
Every 4 mintues x3 sets
9-7-5
Push press @60%1RM
Strict supine ring rows

Notes
-Paused = hold bottom position for 2-3 second count, no bouncing out of the hole

 

BOOT CAMP

250m Row
20 KB Swings
15 1-arm KB Rows (each arm)
10 Push-Ups

Rest 1 min

250m Row
20 KB Swings
15 Sit-Ups
10 Jumping Lunges

Rest 1 min

250m Row
20 KB DL
15 1-arm KB Rows (each arm)
10 Sit-Ups

Rest 1 min

250m Row
20 KB DL
15 Sit-Ups
10 Push-Ups

Rest 1 min

250m Row
20 KB Swings
15 Sit-Ups
10 Jumping Lunges

Rest 1 min

250m Row
20 KB DL
15 Sit-Ups
10 Push-Ups

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