CrossFit Palm Bay

Pics from "SWAT OBSTACLE COURSE"

THIS WAS OUR DAY TO GO OUT AND TEST  OUR  FITNESS LEVELS OUSIDE OF THE COMFY CONFINES OF OUR BOX.. FOR OUR NEXT OBSTACLE RUN WE WOULD LIKE MORE PARTICIPANTS SO WE WILL GET THE WAIVERS OUT AND ANNOUNCE IT A BIT SOONER.. VERY COOL COURSE SO COME ON OUT AND GIVE IT A GO....

WOD 4/30/09

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds
Ring dips

WOD 4/28/09

TUESDAY 04/28/09

Shoulder Press 1-1-1-1-1-1-1 reps

This is a strength builder workout.. 

We also have a few different workouts today that will challenge you and push you.. Come on in and see us at CROSSFIT PALM BAY..

WOD 4/27/09

MONDAY 04/27/09

Five rounds for time of:

 21  Sumo-deadlift high-pull 95# 

21 Ring dips

WEEKEND WORKOUTS

Saturday - 4/25/09  -

***** REST DAY*****

 

SUNDAY - 4/26/09-

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

 

A select few members went to try out the ""BREVARD COUNTY SWAT OBSTACLE COURSE""" 

Great time had by all..we have these off site days to apply all these CrossFit principles  we learn and train on constantly, to some real world, unplanned, unorthodox, training platforms, just to see how our broad, general, multi modality brand of fitness stands up... I say we all did quite well.. Pics will follow later from our venture.. Next time we go lets get a few more brave souls to come step outside the  friendly confines of our box..

 

PACO

Friday 4/24/09 Schedule

Tonite will will be open from 4pm -7pm. We will close the doors at 7pm so please come early enough to get your workout in. Thank you...

WOD 4/24/09

Friday 04/24/09

"Michael"

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

 

Come in early..... the evening sessions will run until 7pm......

WOD 4/23/09

"FILTHY 5o"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD

Tuesday  04/21/09

Rest Day

 

Wednesday 04/22/09

Deadlift 1-1-1-1-1-1-1 reps

WOD 4/20/09

Back Squat 3-3-3-3-3 reps

Drive off the heels, knees behind the toes, chest up...

Go heavy! Go deep!! Get strong!!!