Tagged as: box jump

Did you get your 100% Discount?

Usually during the holiday’s companies are vying for your attention in hopes that you will buy from them. They do that by offering a “buy on get one free” or a 10-20% discount on selected items. We wanted to change that around by giving something totally FREE to you. That’s a 100% discount! 

It’s called the Holiday Resource Guide. 

We found that if we could get people to stay active during the holidays they actually lost weight. We wanted to create a resource guide that would help avoid what happens to millions of Americans during the holidays. Did you know people who are overweight usually gain more than normal weight people during the   holidays? Well not anymore!

We created this resource guide because we care. It covers main topics of: APPROACH, NUTRITION, AND WORKING OUT plus some bonuses! If you implement just a few of these techniques you’ll never gain weight during theholidays again. Best news of all it’s FREE!

Check your emails for this amazing Guide to the Holidays!


If this excites you, you should check out our 6 Week Bodyweight Challenge. This is not a weight loss challenge but don’t be surprised if you lose weight! You don’t have to CrossFit here in Naples to participate, and non-CrossFitter’s are highly encouraged to participate. Two bodyweight workouts a week, submit your score online and best part is…everyone can win!

More information on our BLOG 

(Last day to sign up Saturday, November 22nd)

Monday’s Workout

Skill of the Week: L-sits

Strength: Bench Press 3 rep max


3 rounds for time-

15 Deadlifts (125/75)
10 Hang Power Cleans
5 Push Jerk (Level 1: Push Press)

– 5 Burpee Penalty (when bar drops)

Tuesday’s Workout

Skill of the Week: L-sits


Partner WOD
(1 partner works 1 rests)

1500m Row
100 Box Jumps
100 DoubleUnders
100 Mountain Climbers

“Holiday Bodyweight Challenge” Has Arrived!

As we plunge into the busiest time of the year during the holidays, we have come up with a great way to stay moving during this busy time.

We are calling it the “Holiday Bodyweight Challenge.”  

Now don’t worry this isn’t a weight loss challenge…though don’t be surprised if you lose weight.

For 6 Weeks, starting Mon, November 26th  & ending Friday, January 4th we will introduce TWO bodyweight workouts each week that can be done at home.

There will be an online leaderboard in which you can submit your score and see how others are doing as well. For each workout attempted you will receive points for every rep completed. At the end of the 6-week challenge, the person with the most points wins.

Unlike other challenges that we have done in the past, everyone has a chance to be a winner. We will have a point system set up so that anyone that reaches a certain amount of points will receive prizes.

Here are what the prizes will look like: Prize Tiers (based on reps)

  • Olympic Gold: 2930 or more reps – $25 Credit to CFN store and ONE hour personal training session with a CF coach.
  • Gold: 2345-2929 – $15 Credit to CFN store and ONE 20 minute skill session with a CF coach.
  • Silver: 1758-2344 – $10 Credit to off of a one-time CFN purchase and ONE FREE CLASS
  • Bronze: 1172-1757 – $5 Credit of a one-time CFN purchase

Top Male and Female athletes will receive something EXTRA!!

COST: $15
Leader Board and Weekly Challenge will be sent Sunday November 25, 2012 to registered athletes.

To sign up all you have to do is register HERE. You don’t have to be a member of CrossFit Naples to participate.

Last Day to sign up will be Saturday, November 24th.

Again here is the link.

Thursday’s Workout

Skill of the Week: Good Mornings (bar)

Box Jump

15: 105/65 lbs
115/75 lbs
135/95 lbs

Friday’s Workout

Skill of the Week: Good Mornings (loaded)

Practice: Work on hollow rock


Row /Run ladder
2 sets:
1 min on 50 sec off
1 min on 40 sec off
1 min on 30 sec off
1 min on 20 sec off
1 min  on 10 sec off

Athlete Spotlight: Carrie P.

1) How were you introduced to Crossfit? I was at my house in Virginia watching videos on facebook of a childhood friend doing massive amounts of handstand push-ups at a Crossfit regionals competition. I remembered that I also used to be able to do a handstand push-up as a kid, so immediately set the dog bed up next to the wall and attempted one myself. Turned out it wasn’t so easy anymore, and I pretty much ended up on my head. I also used to walk by a Crossfit gym in my neighborhood and I noticed that: 1) all the people there were really fit, and 2) they always seemed to be having a good time with each other. When I moved to Naples in January, I thought Crossfit might be a good way to get back in shape, and also to meet some new people.

2) Favorite WOD/Lift: Anything gymnastic-y I’m pretty much a fan of. I also like things that are just body weight movements because I can use them to make up my own workouts on days that I don’t come to the gym. I love an improvised track workout. I also like box jumps, and more recently pull-ups.

3) I have always wanted to: Travel to Africa (and as many other places as possible); Fly in a fighter jet; Watch the Tour De France in person.

4) One word people use to describe me: Easygoing.

5) Outside of the gym I like to: Play and watch sports, hang with my dog, family and friends, have BBQ’s or parties, go to the movies, read. And I love to eat at any opportunity.

6) Something nobody knows about me or would be surprised to know about me: I set a school record for most consecutive bounces on a pogo stick in elementary school.

7) Favorite physical activity outside of Crossfit: I like playing soccer. I’d also like to start playing tennis again.

8) Favorite place to eat in Naples: For breakfast, definitely the Cove Inn.

9) Song that gets me pumped for a workout: Just Can’t Get Enough by the Black Eyed Peas usually does the trick.

10) Proudest accomplishment: Not one specific thing, but I think just having the courage to undertake new adventures or opportunities when they have come up in my life, even though I might have been scared. My motto is basically, just give it a try, if it doesn’t work out or you don’t like it, you can always go back to what/where you came from before.

Wednesday’s Workout

Skill of the Week: BB Good Mornings

Tabata (20sec on/10sec off x 8 sets) Doubleunders

immediately following….

10 minutes of work-
Top of every min  5 Pushups (Hand release)
Squat clean rest of time 95/65

-Score:  Max Squat Cleans

Thursday’s Workout

Skill of the Week: Good Mornings

Box Jump

Weights increase each set-
15: 105/65
12: 115/75
9: 135/95

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