Categorized as: EVENTS

Bring a Friend Week!

Join us all next week for Bring A Friend Week! Each day there will be a different all levels team WOD programmed, with fun being the most important factor!

What’s in it for THEM?

This is their opportunity to finally get to see what you’ve been talking their ear off about and what a great workouts looks like and most importantly, feels like!

What’s in it for YOU?

Besides the fact that you can show off your mad skills, every day you bring in a different friend your name is entered into a raffle for a chance to win $100 credit to our Reebok CF Retail Shop!

Bring a Friend Week Flyer


Saturday, August 23, 2014

20 min AMRAP:

  • (ODD) Max Back Squat (225/165)
  • (EVEN) Max Burpee Pull Up

(Score each individually and weight used)

coming Monday

A) Partner Bench 3 rep max

B) Teams of Two For Time:

  • 100 second handstand hold
  • 150 sit ups
  • 150 push ups

Box Battles Competition (Marco Island)-October

For those of you that were able to join us for Box Battles last year, you know that it was a lot of fun competing together and an overall great experience for our gym.

Well it’s that time again… The “Sink or Swim” Box Battles Competition is going down Saturday and Sunday October 11th & 12th at the Marco Island Marriott Beach Resort and it’s going to be spicy!

The competition will push co-ed teams ONLY (teams will consist of 2 males & 2 females). You are not required to have your team before signing up, leave that to us. If you have any interest, this is a great opportunity for anyone doing their first competition. There are three separate divisions: Rx’d, Scaled, and Masters.

In preparation for the competition,  we are offering a Competition Prep to all competitors who have signed up. We will discuss that in more detail at the gym this week.

*All accounts will be charged this Friday, so that we can reserve our spots for the competition. Over half the spots are full. Don’t be that person wishing you should have signed up! Whose with me?!

Email ashley@crossfitnaples.com so we can get teams set up or fill your name in the sign up sheet  in the gym.

LINK to Box Battles Website: http://fnboxbattles.com/

Box Battles Sink or Swim Flyer


Tuesday, August 5, 2014

A. Skill: Rope Climb

Week 6 of 6

B. 4 sets: 45 seconds each: Rest 15 seconds

  • DB Thruster (40/25)
  • DB Lunge (stationary)
  • Double Unders

Rest 1 minute: Repeat

Score: Max Thrusters and Weight Used

coming Wednesday

A. 3 Sets For Max Reps-1 min each: 1 minute rest

  • Bench (185/105)
  • Anchored Sit up
  • Row (cal)
  • Burpee

Score: Max Reps each round and weight used on bench

B. Gasp for Air!

Skill Clinic this Saturday

If you are looking to improve your kettle bell skills – THIS clinic is for you! This FREE clinic is a no brainer for all CrossFit Naples athletes. 

Skill Clinics are included in your membership and are dedicated to helping you develop those challenging skill sets that require extra attention.

Some of the things you will learn include:

  • Confidence with the kettle bell
  • Introduce practice drills to use on your own
  • Personalized feedback that fits your current progression level

Skill Clinics are done once a month. Movements vary. No need to sign up. Just show up!

Skill Clinic- KB Snatch


 July 31, 2014

A. Skill: Pistol w/weight

Week 5 of 6

B. Conditioning: 3 sets-1 min each (rest 30sec between each exercise)

  • Row (calories)
  • Dips
  • Push Jerks (105/75)

 

…coming Friday

A. Skill: Goat from the week (given by coach)

Week 5 of 6

B. Back Squat-3 rep Max

C. Overhead Squat-1 rep Max

D. EMOM 7 minutes- 7-10 KB swing (70/53)

Want to be a coach at CFN?

As CrossFit Naples has grown over the years, so has the knowledge and experience of our student body.  While our training program provides tremendous opportunity for the growth and development of an athlete, it does not address the next step in the process – teaching.  With the help of the staff at CrossFit Naples and a select few from the member body over the last year, we have created the framework for those interested in taking this next step.

Program Description
The CrossFit Naples Instructor Training Program (ITP) was designed with two basic elements in mind;

  1. Teach participants how to become good, solid CrossFit instructors;
  2. Keep the rules and requirements to a minimum so that the program maintains an atmosphere of fun, lightness, growth, camaraderie, and learning.

We have designed the program to be completed in as little as 3 months .  The speed at which you move through the program will be determined mainly by your commitment to the process. This timeline is in place to keep you moving forward towards your coaching goals. We are only looking for those who are responsible, self-starters, motivated, and who don’t need hand-holding to keep them on the path.

**Note:  Completing the CrossFit Naples ITP in no way guarantees your position as a full or part-time instructor at CrossFit Naples.

Info Session
For those that have any inclination in the ITP program we will hold a 30 minute INFO Session on Saturday, August 9th at 10:00am. We will lay out the details of the 3 month program and leave time for question and answer. The actual start date of the ITP is Monday, August 18th.
ITP Info Session Flyer

Tuesday, July 29, 2014

A. Skill: Pistol Ring Support 5 x 8

B. Conditioning: 15 min AMRAP-
  • Bench Press– 7
  • Burpee Box Jump- 7
  • Wall Ball- 7
Notes:
  • Bench-weight down from previous weeks
  • Box- 27 inches/23 inches (add 45lb plate to box)
  • WB- 10ft high, go UNBROKEN

…coming Wednesday

A. Skill: Pistol (box) 5 x 5

B. Conditioning: 15 min AMRAP-
  • 7  Hang Power Snatch (105/75)
  • 100m Run (turn right out of building)
  • 7 Pull ups

Softball is a sport?

We’ve talked about the importance of learning and playing new sports in your development as an athlete. While for a rare few, CrossFit is their sport of choice, most of you CrossFit in order to make fitness an everyday part of your life. That integration into your daily lives has a profound carry over effect at home, on your work, and in your play! 

As a CrossFitter, you’ve paved the way to learning new sports by improving your fitness across all the physical skills we teach in CrossFit (Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Balance, Agility, and Accuracy). By being in the best shape of your life, you make the learning curve softer and are able to be more competitive. We encourage you to try new things and find as many applications for your fitness as possible! 

How about Softball? Come out Sunday and test your new fitness skills. If you are even slightly interested in playing softball this fall Sunday is a great opportunity to see if you would enjoying playing. What better way to hang out with a bunch of cool peeps from the gym.

First Softball Practice Flyer


 

Thursday July 24, 2014

Skill: Hollow Rocks 20secs on/20secs off- 5 sets

Conditioning: 7 sets: 30 secs on/30 secs off

  • Wallball
  • Double Under

Score: Total WB, Weight, Height

Cash Out: Rope Climb 3 x 1

 

…coming Friday

Skill: Goat Day-T2b, Plank, Superman, Hollow Rock

Conditioning: For Time-

  • 100 Air Squats
  • 50 Burpees
  • 75 Air Squats

-10min cap

Score: Total Time

Cash Out: Active Recovery  400m Partner Sled Drag (light)

 

 

 

 

How to Watch the CF Games this Weekend

The CrossFit Games will be on ESPN, ESPN2, ESPN3, and streamed on www.Games.CrossFit.com starting this Wednesday.

The CrossFit Games are the world’s premier test to find the Fittest on Earth™. They are world-renowned as a grueling test for the world’s toughest athletes and a thrilling experience for spectators. Since its inception in 2007, the CrossFit Games have become “one of the fastest growing sports in America,” according to Forbes.

Turn on your TV to watch the CrossFit Games on ESPN Friday and Saturday nights—6-7 p.m. PT Friday and 5-7 p.m. PT Saturday—and move over to ESPN2 to watch the final on Sunday evening—5-6 p.m. PT.

All day long, every heat of every event for masters, teams and individuals will be carried on ESPN3, ESPN’s live multi-screen sports network.

ESPN3 is accessible online at WatchESPN.com, on smartphones and tablets via the WatchESPN app and streamed on televisions through Amazon Fire TV, Apple TV, Chromecast (via the WatchESPN app), Roku, Xbox 360 and Xbox One. Like the regional coverage, these streams will be complete with commentary from CrossFit experts like 2009 CrossFit Games champion Tanya Wagner and perennial Southern California Regional competitor Bill Grundler. The same coverage streamed on ESPN3 of the masters and team competitions will be available on Games.CrossFit.com. Fans from outside of the United States will also be able to stream the individual competition directly from the Games site. It all starts Wednesday Night!

The CrossFit Games TwitterInstagram, and Facebook accounts will deliver play-by-play, behind the scenes photos and video clips, premiere coverage and more.

cf_Games_blog

 


Tuesday’s Workout (July 22, 2014)

Skill: Weighted Plank (45/25)-10min EMO 30sec on/30sec off

WOD: EMOM 21min-

  1. Row 150m
  2. Pistols 14
  3. SDLHP 13 (95/65)

 

…coming Wednesday

Skill: Tabata Superman

WOD: 7sets-30sec on/30sec off

  1. Bench (add 5-10 pounds from last week)
  2. Handstand Pushup (or HS Hold)
  3. 100m Run

Cash Out: 5 x 7 Chest to Bar Pullups