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 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
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.
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.
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 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.
Most Recent Posts
Fight Fear in the Face
By CrossFit Lisbeth
If you’re lost … join the club. We all are. It’s just that some of us are pretending not to be. Or we do a great job of looking confident, self-assured, and kick-ass. But inside? We’re just a mess like everybody else.
If you’re down-hearted … pick yourself up.Stop complaining. That’s the first step to feeling better. Keep telling your victim story and you stay the victim. Move forward. New memories are made every day. Even if life has been shitty to you, it doesn’t have to stay that way. Change your thoughts, change your words, change your mojo, now.
If you’re on top of the world and everything is going absolutely fantastic for you … be grateful. Boast less, give thanks more. Most people won’t tell you when you’re being a jackass, so you better learn to cap that tendency yourself. (And if you do have someone in your life who will tell you when you’re being a fool? Be grateful for them. The truth hurts, but it will save you.) Yes, it’s great to be happy. But make sure to share the wealth, and keep an eye on the redline on your Jackass-Meter.
If you’re reading this … be grateful you have the time and ability to do so. You’re probably not worried about your safety, your next meal, or if you’ll see another day. There’s no IED buried on your road, no IV bag hooked up to your arm, and you probably have enough money to go to the grocery store and buy a healthy meal.
Perspective: eat it with breakfast every morning. Then go forth and make something of yourself and the day.
This is a picture of me back in 2009 when I went camping in Yosemite National Park, California. It was the summer of my junior year in college, me and two other friends had no plans other then hike the national park. We slept on peoples couches, hitch hiked from San Francisco to Yosemite. We ended up staying in the mountain for 3 weeks, hiking back every 4-5 days to the park to restock food. We traveled over 250mile on feet.
Looking back I’m “grateful” for these experiences. They shaped me into a better man. I learned how to be more independent, fight fear in the face, and learned how to take everyday one day at a time. Because in the wild those qualities, if not learned quickly, could literally mean the difference between life or death. In the real world, it’s not much different. Instead of death, it’s sadness.
I choose to be happy. It’s a constant battle of creating independence so that I can eventually have a family to raise without financial constraints, learning to fight fear in the face when things get hard, and taking one day at a time for sanity sake.
12 Back Squats @185/135
12 Push Jerk @135/95
-REST 1 minute in between.
5 Deadlifts @275
25 Situps (straight let)
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