CrossFit Palm Bay

New Years Schedule

Our hours for the Holiday Week and Weekend:

New Years Eve : 7 am-11am  Group Workout and Personal Training only

New Years  Day : Closed

Jan 2nd : Closed (as on all Rest Day Sundays)

Come Monday January 3rd we will resume our normal schedule and group classes..

3 day stretch of holiday workouts

WEDNESDAY 12/23/09

Front Squat 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

THURSDAY 12/24/09

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

FRIDAY 12/25/09

Bench Press 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

HOLIDAY SCHEDULE

12/ 24/09  Open from 7am- 11am

12/ 25/ 09   Closed

12/ 26/ 09  Closed

12/ 27 /09  Open from 7 am - 11am

WOD 12/22/08

Group WOD:

35 - Overhead weighted 20" box step-ups

15- Burpees

40- Mountain climbers

25 - OH wieghted 20"Step- ups

25 - Burpees

50 -  Mountain Climbers

15 - OH weighted 20" step-up

35- Burpees

60- Mountain Climbers

wod Saturday 12/21/09

MONDAY 12/21/o9

 

Group WOD:

21-15-9-5 of:

Deadlifts*

death push-ups

Weighted pull-ups*

WEIGHTS:

 DEADLIFTS MEN- 275#-225# / WOMEN 135#-155#

wEIGHTED pULL UP- mEN 45# / WOMEN DEAD HANGS

 

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

WOD Saturday 12/20/09

SUNDAY 12/20/09

Three rounds for time of:

 
5 Ascents of a 15' rope

21 Ring dips

50 Squats

WOD Saturday 12/19/09

 Man-Maker Hell

3 person teams:  12 rounds of:  Max Manmakers (35#), Max Push Press (95#), 400 M run (see note)

Notes:  Team WOD:  Person 1 runs, while persons 2 and 3 perform Max MM and PP for duration of run.  Then switch, person 2 runs, and persons 1 and 3 do max MM and PP for duration of run.  Continue like this until 12 runs are completed in total.  

If SOLO do four complete rounds for time, with Max MM and PP in 3 minute blocks.

WOD Saturday 12/16/09

Group WOD:

For Time:

 200 Jumping Jax > 50 Sit-ups > 50 KBS

160 Jumping Jax > 40 Sit-ups > 40 KBS

120 Jumping Jax > 30 Sit- ups > 30 KBS

80 Jumping Jax > 20 Sit-ups > 20 KBS

40 Jumping Jax > 10 Sit-ups > 10 KBS

***** KBS men 50-60# / Women 35-44#

Main Site WOD-

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups 

Paco Is Back !!!!!

Sorry any missed postings, but I was out of the counrty for a few days and didnt get the password on to the staff so they could update the site.. So im catching up and getting back up to speed with all the happenings around the gym.

Group WOD:

Warm up phase: 3 rounds of:

 1- minute of jump rope

  3- Turkish Get-Ups 25#-45# (each side)

  5- Box Jumps

  7- Wall Ballz

Strength Phase:

 5x5 Back Squats -(looking for 5 rep max)

5X5 Bench Press / Shoulder Press - (looking for 5 rep max)

 

Main Site WOD:

Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell

WOD Saturday 12/05/09

SATURDAY 091205

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home toLumberjack CrossFit.

This workout is in honor these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

WOD12/03/09

THURSDAY 12/03/09

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps