CrossFit Palm Bay

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

WOD 6/29/08

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

wod 6/26/09

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

WOD 6/25/09

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

WOD

TUESDAY 06/23/09

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

WEDNESDAY 06/24/09

Rest Day

WOD 6/22/09

HandStand Helen?

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

WOD 6/21/09

21, 15, 9

Push Press 135 lbs
Ring Dips
Burpee
Calorie Row

Rest day 6/20/09

WOD 6/19/09

Complete as many rounds in 20 minutes as you can of:

Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps