CrossFit Palm Bay

Happy Birthday Lindsay Z.

Happy Birthday Lin-Z!!!

We all are happy you are apart of our CF Family..  We want you to know we all think the world of you. Thank you for all your efforts, and for spreading those grumpy yet beautiful faces all over the gym at 6am every morning..

Paco, Howie, Deanna and all of CrossFit Palm Bay

Download 100_3339- Lindsay's first pull-ups

WOD 7/29/09

 

Irish Ball Punch

1000m run

1000m row

100 sit up

 x 5rounds

WOD 7/28/09

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

WOD 7/27/09

"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

Cobia Shootout !

 

COBIA SHOOTOUT !

The Unofficial 1st Annual CrossFit Palm Bay Cobia Shootout was held without much fanfare on Saturday July 25, 2009. The media was not informed nor was anyone else for that matter. However, CFPB member and Legend, Shayne Cameron was able to round up an elite crew to skipper to a victory. His vessel, Bowdacious, was manned by his wife Amy, high-school pal Scott, and Howard " How did I get a day off" Nader. The team struck fear into the souls of Cobia from Sebastian Inlet to Cuba. The winning boat, actually the only boat entered, landed over a dozen Cobia and was able to keep three. No trophies were presented but smiles and good times were had by all the participants. 

Thank you Captain Big Country for the great time!

WOD 7/25/09

Complete as many rounds as possible 20 minutes of:

10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

CrossFit Palm Bay T-Shirts are here!!!!!

We have our i-Shirts available now.. all of our gear will be functional and practical to train in, play in, and look nice enough to to just chill in. Be on the look out for our new shorts coming soon as well as a few other designs we are working on...

 

WOD 7/24/09

"Lynne"

Five rounds for max reps of:

Body weight bench press
Pull-ups

WOD 7/23/09

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Happy Birthday to Darion Smith.. the Big 17th!!!!