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back squat bench box jump burpee chin up clean clean and jerk db snatch db thruster deadlift dips double under front squat hand stand push up hang power snatch hollow rock hspu kb swing lunge med ball clean overhead squats pistol power clean power snatch press pullup push jerk push press pushup push up rdl rest ring pushup rope climb row run situp snatch squat squat clean sumo dead lift high pull thruster toes to bar wall ball weighted pullup
“International Bench Day”
If you ever worked out in a commercial gym you know that Monday is considered “International Bench Day.” Everybody and their mother does bench on Monday. It’s just the norm. Well at CF Naples we only have one bench and it’ s used mostly for sitting and resting. We consider the push up, weighted pushup, [...]
Thursday, December 8, 2011
Strength: RDL 5×5 (work on Tempo) Conditioning: 20minutes: 200m Sprints 20 Push ups (using “push up pyramid” heights) Rest exactly the time it took to complete a round. -Score total distance
Wednesday November 23rd
A couple reminders: We will be closed Friday and Saturday due to the holidays. With that said we are ramping up Thursdays class to be monstrous. Power Yoga at 8:30 followed by the “Filthy Fifty” at 9am. This is one of the toughest workouts Crossfit offers. Bring a friend day as well. Great opportunity to [...]
Friday
Don’t forget our 1 year anniversary is tomorrow! Shout from the roof tops, tell a friend, bring a friend. 9am! Strength: Overhead Squat 3 RM Conditioning: Tabata: 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Push ups (hand release) Anchored Sit ups Walking [...]
Tuesday
Skill: Plank Ring Pushup Conditioning: For Time: 50 Double Under 25 Ring Pushup, Tru Pushup, or Regular Pushup 50 Double Under 25 Burpees Time Cap 10minutes
Wednesday
PLEASE TAKE THE SURVEY. IT WILL ONLY TAKE 60 SECONDS! CLICK HERE AMRAP 15min: -6 MB Clean to Wallball -12 Ring Pushups or Regular Pushup -200m Run What do you see? A pile of trash or a couple contemplating life? Perception is everything. Get your head right before you walk in the gym today…Your body [...]
