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 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 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.
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
Paleo Recipe: Almond Flour Pancakes
- 1 cup almond flour
- 1/2 cup unsweetened applesauce
- 1 Tbs coconut flour
- 2 eggs
- 1/4 cup water (consider soda water for slightly fluffier pancakes)
- 1/4 tsp freshly grated nutmeg
- 1/4 tsp sea salt
- coconut oil
- fresh berries
- Combine almond flour, applesauce, coconut flour, eggs, water, nut meg and sea salt in a bowl, and mix together completely with a fork. The batter will appear a little thicker than normal mix.
- Heat a non-stick frying pan over medium-low heat with 1 tsp coconut oil.
- Drop 1/4 cup of batter onto the pan once it is fully heated. Spread out batter slightly if desired.
- Flip like a normal pancake when the bubbles start showing up on the top, and cook for another minute or two.
- Add more oil to the pan and repeat with remaining batter.
- Top with fresh berries.
Note: If the pan is too hot, the cakes will stick, burn on the outside, and/or not cook entirely through.
Today’s Workout (Friday, April 20, 2013)
Sumo deadlift high pull (95/65)
Push press/jerk (95/65)
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