CrossFit Palm Bay

REST DAY 8/31/09

WEEKEND WODs

SUNDAY 09/30/08

Weighted pull-ups 1-1-1-1-1-1-1 reps

SATURDAY 8/29/09

Five rounds for time of:

95 pound Power snatch, 15 reps
Run 400 meters

Friday 8/28/09

Overhead Squat 3-3-3-3-3 reps

Wod 8/26/09

"Nate"

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

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

Wod 8/25/09

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

PICs From the Paul Cheatham's Gauntlet Workout

Here are some pics for Sunday's Gauntlet workout, and from the gathering of Family.. We missed you Paul..

Paul's "Gauntlet" Challenge

100m Tire Flip

100 Burpees

100 Calorie Row

100 Wall Balls    M-20# 10'  /  W-12# 10'

100m OH Walking Lunge    M 45#   /  W 25#

Option 1- Do any 3 of the above for time = Grinder

Option 2- Do all 5 for time = Gauntlet

WOD 8/24/09

"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

SUNDAY PAULY'S BENEFIT 8/23/09

PLEASE COME OUT SUNDAY AUGUST 23RD TO SHOW SOME SUPPORT FOR THE CHEATHAM FAMILY..

MIKE CHEATHAM IS APART OF THE CROSSFIT PALM BAY FAMILY, SO WE WANT TO HELP SUPPORT HIS FAMILY IN THERE TIME OF GRIEF. PLEASE COME OUT AND TRAIN WITH US SUNDAY 8/23/09 AS WE WOULD LIKE TO SHOW THAT WE CARE BY PUTING IN A EXTRA EFFORT ON PAUL'S BEHALF.

WE ARE GOING TO HAVE 5 WORKOUTS, ALL OF WHICH WILL SIMULATE THE HARD WORK AND DEDICATION PAUL PUT IN DURING HIS MANY YEARS OF CONSTRUCTION WORK.

FEEL FREE TO COME AS A TEAM OR INDIVIDUALLY TO PARTICIPATE.. YOU CAN DO A SINGLE "GRINDER" OR YOU CAN RUN THE "GAUNTLET". EITHER WAY IT WILL BE INTENSE AND FOR A GOOD CAUSE. FEEL FREE TO DONATE IF U CAN TO HELP THE FAMILY. 

THE WORKOUTS WILL BE POSTED IN TE GYM ON SUNDAY MORNING.. A LITTLE SURPRISE! 

WOD 8/21/09

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

WOD 8/20/09

"Karen"

For time:
150 Wallball shots, 20 pound ball

Tony Blauer PDR weekend

First the Workout Saturday Morning: 

Mike Cheatham getting down on some thrusters:

Paco getting ready to run:

Kyle Maynard trained with us and spoke about his amazing life:

Tony Blauer doing his thing, applying the S.P.E.A.R. tecnique:

Freddie Camacho and Paco: 

Cool Pics: