CrossFit Palm Bay

WEEKEND WODS

SATURDAY 7/11/09

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

 

SUNDAY 7-12-09

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

 

 

 

********* Thanks for all the FireFighters that help make the "BREVARD'S HOTTEST FIREFIGHTER" fundraiser for the Zachary Project successful. Big props to all the performers, the guys that waited tables, all the behind the scene guys that organized this event (JERRY SMITH), and the guys that keep the ZACHARY PROJECT a viable charity (TERRY WOOLRICH).

 

***** BIG UP to Mikey Manning for the Rum Runner extinguisher idea.. NICE!!! OLD SCHOOL RULES Mikey!!!!!********

WOD 7/10/09

REST DAY --

Come on in we got some great make up workouts to get you caught up.

TONITE WE ARE CLOSING AT 6:00 PM... COME IN EARLY

WOD 7/8/09

"Nate"

Complete as many rounds in twenty minutes as you can of: 

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

WOD 7/7/09

TUESDAY 090707

21-18-15-12-9-6-3 rep rounds of:

185 pound Front squats

GHD Sit-ups

Paco's 570# tire flip

Download 100_3410

Make-up Monday 7/06/08

We will make up 

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

or 

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Thank all you so much for the support. We are honored  to serve the fitness needs of this community.. Come join us as we start a new year of improving human performance.. one client at a time..

Paco, Howard, Lindsay,. Deanna

PICS from 4th of July / 1 year Anniversary

WOD 7/03/09

"Randy"

75# Power snatch, 75 reps for time.

********WOW!!!!!!

Countdown to the 4th of July..also our 1 year anniversary..Come join us for some great Team Workouts,Challenges, Food, Fun, and Photos... This is our way of saying thanks to all of our CrossFit family for the support and hard work and patience and putting up with us as we have expanded and outgrown our first shop and the move and on and on...

We have some new goals for this upcoming year, as well as some new faces, some new programs, and some new apparel coming soon. So please come join us as we do what we do and celebrate our country's independence and our first year in the books..

We are offering 2person, 3person, 4person, and 5person team workouts.... 7am -12noon...Photos all day, but trying to get a great team photo around 9:30. 

 

Lets keep praying  for Patrick "Gus" Voltaire's speedy recovery..

 

Plans for the 4th

Come join us as we celebrate our 1 year anniversary.. We are going to celebrate with some great team workouts and some fitness "Challenges". Come get your name on our board.. 

We are planning a large group photo and photos of all our client and friends.. 

We will be open from 7 am -12 noon, but we are focusing on our Team workouts and Challenges between 8:30 and 10:30 so we can get the largest number gathered for our big photo... So come on out and join us..

*******We will be closed Sunday July 5th*******

ALL OUR PRAYERS ARE WITH PATRICK "GUS" VOLTAIRE JR.

WE ARE FEATURING A FEW HOME-GROWN WORKOUTS TODAY : 

THE "DEATH MARCH"    "FUZZY BLOW TORCH"    "AB-TASTIC"

MORE IMPORTANTLY WE ARE ALL PRAYING FOR PAT AND HIS WONDERFUL FAMILY THAT ALL WILL GO WELL AND THAT HE WILL BE BACK IN THE GYM SOON WITH THAT MAGIC SMILE.... 

HEADS UP: WE ARE PLANNING OUR 1 YEAR ANNIVERSARY FOR JULY 4TH. WE ARE FEATURING GREAT TEAM WORKOUTS, AND SOME CHALLENGES  FOR ALL TO PARTAKE IN.. STAY TUNED FOR MORE DETAILS

WE WILL BE CLOSE JULY 5TH..

WOD 6/30/09

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups