CrossFit Palm Bay

Saurday 2/28/09 "CrossFit Combine"

For all the really athletic feats seen all week during the NFL Combine, CrossFit Palm Bay is featuring its own version of the "Combine".

 2 rounds of:

135#

     2 Power Cleans                   Sprint 40m then back pedal 40m

     3- Hang Sqaut Cleans        Sprint 40m then back pedal 40m

     4- Push Jerks                      Sprint 40m then back pedal 40m

*********2 min rest********

3 rounds of:

7 tire flips

20m / 40m /60m  shuttle run  then  farmer carry back to start

***********2 mins rest********

4 rounds of:

Row a sub 2:05 500m

10 - 75#thrusters

20 - 24" box jumps

400m run

Enjoy!

WOD 2/27/09

For time:
21 Hip-Back Extensions
Run 400 meters

18 Hip-Back Extensions
Run 400 meters

15 Hip-Back Extensions
Run 400 meters

12 Hip-Back Extensions
Run 400 meters

9 Hip-Back Extensions
Run 400 meters

6 Hip-Back Extensions
Run 400 meters

3 Hip-Back Extensions
Run 400 meters

WOD 2/26/09

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Pic from training sessions at CrossFit Palm Bay

WOD 2/25/09

Push Jerk 1-1-1-1-1-1-1 reps

This is your big Push Jerk day! Go heavy!! Go to that uncomfortable place with this routine, but dont let your technique falter! 

Not sure wahta push jerk is? Come see us at CrossFit Palm Bay and learn this movement and many other movements that will get you strong.

 

Updates

Get ready for March 2009!!... March will be  Kettlebell month at CrossFit Palm Bay. Lots of drills and and technique practice and of course lots of swinging.

 

Continuing with Tuesday night Gymnastics practice 7:30-9:30 and Thursday nights will be Olympic Lifting 7:30-9:30.

 

March 11th from 6pm-8pm Women's Safety Seminar at the Palm Bay City Hall Council Chambers.

 

March 14th from 11am-1pm a free hands-on Womens Self-Defense course here at CrossFit Palm Bay. Sign up on the 11th so we can get a accurate head count. Come learn the R.E.A.C.T system.

 

 

 

 

REST DAY

After 3 tough days please REST your body and get rejuvenated for the next 3 days of constantly varied, functional, high intensity workouts. 

R.E.A.C.T. =

Reasonable. Engagement. Against. Criminal. Tactics.

React is a program of Self Defense that is effective because it focuses on 3 premises of survival: 

                     1- early recognition of potentially volatile situations

                     2- awareness of surroundings and means of egress and escape 

                     3- Simple defensive movements that use natural reflexes 

Come join CrossFit Palm Bay, Palm Bay Police, and many others on  March 11th at Palm Bay City Hall for a free Women's Safety seminar. 

 While at the seminar, sign up for the Free, Hands-on, Self Defense Class offered March 14th at CrossFit Palm Bay.

WOD 2/23/09

For time:

Row 500 meters
115 pound Push press, 21 reps

Row 500 meters                                                                            115 pound Push press, 18 reps

Row 500 meters                                                                            115 pound Push press, 15 reps

Row 500 meters
115 pound Push press, 12 reps

Congrats to Gus and Allie  Voltaire on the birth of their new baby girl   "Gabrielle". CrossFit Palm Bay's newest member:

Weekend WODs

SATURDAY 02/21/09

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

SUNDAY 02/22/09

Front squat 3-3-3-3-3 reps

Congrats to our local High School State Wrestling Finalists: 

Caylor Williams 1st place 189# State Champ 

Cody Barton placed fourth in Heavyweight Division

REST DAY

ITS A REST DAY FOR US TO HEAL UP AFTER THIS TOUGH WEEK OF GREAT WORKOUTS.

DATES TO REMEMBER:

MARCH 11TH - PALM BAY CITY HALL COUNCIL CHAMBERS-  6PM-8PM

WOMEN'S SAFETY SEMINAR

 

MARCH 14TH - CROSSFIT PALM BAY FACILITY- 11AM-1PM

FREE HANDS-ON SELF DEFENSE COURSE

 

WORD OF THE WEEK:  R.E.A.C.T.