CrossFit Palm Bay

Get ready for the new New Year "Burpee challenge"

Start out the "New Year" with a new fitness challenge... 100 Burpee Challenge!!! We will start tomorrow with 1 burpee. Then each day will will add 1 more burpee. So day 2 do 2 burpees, day 3 do 3 burpees,  and so on until you reach your goal.. We are going to encourage everyone to shoot for 100 days 100 burpees. Come join us..

Thank you for a great year...

As the last day of the year is here and all we have to offer you is:

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

I would like to thank all of the regular members of CrossFit Palm Bay for a great start to our community. We really do our best to offer a great product of quality fitness training for each and everyone of our members. 

Lets look forward to an even better year to come, with more space, better  atmosphere, more equipment, and of course keeping our quality of training at an optimal level for all those that have made CrossFit Palm Bay a great fitness community.

PACO

Workout of the Day 12/28/08

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Workout of the Day 12/27/08

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powercleans, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

Check out Laura Taylor making the main site with a pic form the Taylor Family Farm.

Since we took Christmas off we are training today. We are offering 2 options:

"Angie"  

                                                     

For time:

100 pull ups

100 push ups             

100 sit ups

100 sit ups

100 squats

OR

"Dirty 30"

For time:

30 Sumo High Pull Deadlift

300 meter run

30 Thrusters

300 meters run

30 GHD situp

300 meter run

30 Tire Flips

300 meter run

30 Virtual Shovels

300 meter run

Holiday Greetings

We at CrossFit Palm Bay would like to extend our heartfelt thanks to everyone that has trained with us.  What we offer is an environment conducive to functional fitness training. What you all have offered us is an opportunity teach and help develop a variety of skills that will get you closer to your fitness goals. But what we have received in return are many hours of quality time spent with some of the most incredible people we have ever had the pleasure to meet. We will forever refer to you all as our CrossFit Palm Bay family. So from all the sweat, pain, hard work, and burpees, we haven't just acquired clients, rather we have created a community of friends with a common goal of fitness. For that, we are all truly thankful and blessed. 

We would like to thank everyone, and hope everyone has a safe and healthy holiday season. 

Crossfit Palm Bay 

PACO

HOWARD

DEANNA

LINDSEY

Holiday schedule

Tuesday 12/23/08 - REGUlAR HOURS

 Wednesday 12/24/08 - 7am- 11am

Thursday 12/25/08  -  Closed

Friday 12/26/08  - 7 am- 11am

Saturday and Sunday -  7am - 11am

Workout of the Day 12/23/08

Eva"

Five rounds for time of:

Run 800 meters

2 pood Kettlebell swing, 30 reps

30 Pull-ups

Workout of the Day 12/21/08

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Workout of the Day 12/20/08

5 rounds for time:

500m row/ 30 wallball 

                 OR

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards