Workout of the Day
Push Press (95/65)
200m run between couplets
Skill: Max Box JumpMonday
"Cindy" or "Mary"Tuesday
Tabata (20sec on/10sec off x8sets)
Box Jumps (24/20)
10-15 KB Swings
10-15 Chin Ups
Cash Out: 600m RunThursday
5 sets of 3 minute rounds: 1 min rest
Power Clean x3 (135/95)
Push Up x6
Air Squat x9
(Score: Total Rounds-start each round where you left off)Friday
5 sets: 1 minute each: rest 1 minute
Row for Calories
Goal is to get a combined 50 per roundSaturday
Team Bench Press (20 minutes)
Team Sled Drag (max distance in 20 minutes)
15 DB Thrusters
800m Farmers Carry
Skill: Hand Stand Pushup
35 OH Lunges with KB (left arm)
35 OH Lunges with KB (right arm)
Skill: OVH SquatFriday
Teams of Two:
1 mile Run
Run 1 mile
10 min AMRAP:
three rounds, each for time of:
20 Jumping Pull Ups
(Rest 3 minutes between)
SAVE THE WORLD FROM HUNGER
November 29- January 4
Beginning November 29th, CrossFit Naples will be participating in Fitness Starts with Food, a global food drive with the goal of raising one million pounds of healthy food for those in need this winter.
Unlike typical food drives, FSWF participants are encouraged to donate 1 lb. of nutritious food such as Almond Butter, dried fruit, canned tuna, and apple sauce, with an emphasis on organic, whole ingredients- in exchange for the opportunity to try CrossFit, one of the most buzzed about movements in fitness with more than 10 million self-described CrossFitters worldwide, for free.
TAKE YOUR FIRST STEP TODAY!
I found myself having to make a tough decision between joining Crossfit Naples or staying at the gym I’ve attended for the past 14 years. After meeting with the coaches and talking about the basics of Crossfit I decided to give it a try. Within 2 months, I had began to accomplish things I thought were impossible. Over the past 7 months I continued to find myself breaking more physical and mental barriers. Words can’t explain how thankful I am to CrossFit Naples.Wayne F.
I started hearing people I work with talk about Crossfit and what the workouts were like. I decided to join, and was blown away by the community of people working towards the same goals. Just two months into it I was down 10 pounds, lost 4% body fat, and was noticeably stronger. I would and do recommend Crossfit Naples for anyone that wants to get in shape and work hard at achieving their goals in life and in the gym.Michael C.
I got into CrossFit because of the functionality of the program. The movements and intensity transfer over to real life situations- unlike traditional lifting and cardio exercises. After many years of doing CrossFit on my own I joined CrossFit Naples. There is nothing like having numerous professional views and critiques on my training to perfect and advance my skills. CrossFit Naples is like a family.Conrad L.
I FINALLY started CrossFit after my boyfriend tried to get me to go with him for over a year. All I can say is that I wish I began sooner! In two short months, I’ve lost a pant size and my arms are the strongest they’ve ever been. I never knew I could push myself as far as I have in each class. I’m always challenged and I have fun doing it!Katelyn K
Going to the gym was getting so monotonous. I wanted to get stronger, and I needed someone to challenge me. And that’s when I found CrossFit Naples. Gaining strength has never been so much fun! The workouts are extremely diversified, and, classes never get easier – you continue to push yourself harder than you did the day or class before!Jen W.
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This is not simply a scaled down version of the adult CrossFit classes but it is a class to develop and enhance the physical abilities of our children. It will be designed to get them moving in positive directions toward more functional movements and allow them to enhance their social interactions, goal setting, and focus on quality of movements and most importantly, to have FUN!
CrossFit Kids combines gymnastics, body-weight calisthenics, and limited weightlifting elements to develop capacity across 10 general physical domains: 1. Cardiovascular/respiratory endurance 2. Stamina 3. Strength 4. Flexibility 5. Power 6. Speed 7. Coordination 8. Agility 9. Balance 10. Accuracy
Additionally we focus on elements that encourage bone density and vestibular system development such as handstands, forward rolls and jumping.
Classes will last 45 minutes and follow the same structure as the adult classes. We begin with a basic warm up, skill/focus work, WOD (workout of the day) and end with a game that will incorporate the movements and skills we have learned.
Since the workouts are scalable, CrossFit Kids can equally benefit a person who is less active or an already skilled athlete. Each participant is challenged just enough to deliver measurable results and personal athletic progress. All fitness levels are welcome!
The movements we will focus on involve exercises that are fundamental to all things that kids need to do when they play-pull, push, run, throw, climb, lift and jump. For children that are involved in sports, this is an excellent way to continue to build endurance, strength and skills during the off season. All of the movements are taught safely and effectively under close supervision of thoroughly trained CrossFit Kids Coach
Children should wear clothes that are comfortable for moving, running, jumping and tumbling. Appropriate gym shoes are recommended, please no flip flops or sandals. Children should also bring a water bottle and any necessary medications (EpiPen®, inhaler, etc.). *CFN CrossFit Kids does not keep these medications on the premises so please make sure your child is prepared before class or they will be asked to sit out. For some classes children will be asked to bring a coloring book or school work to use at the conclusion of classes.
*Please accompany your child to their first class and arrive at least 10-15 minutes early to complete the waiver/release of liability, medical questionnaire and emergency contacts form for your child. *Children will not be allowed to participate without this form completed prior to class.
check in 4:00-4:15
$55/month-1x a week
$100/month-2x a week
Drop in class fee $20
* Prices subject to change
*Month to Month Contract, Set on Auto-renewal, Cancellation Notice Required 14 Days Prior
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