Florida!!!

Friday, April 24th

"Honeymoon Vacation"

I want to encourage all of you to come to Crossfit in our absence. Stephen has prepared some kick butt WODS and Patti is going to coach. We will be running the 7am and 4pm class as normal. We will also be running the 9am and 10am classes on Saturday. So, just because we are away does not mean YOU can just PLAY!!! Come to Crossfit and make us PROUD!

We will be posting from a Crossfit location in Florida so stay tuned for a Honeymoon Crossfit style!!!!

Thursday, April 23rd

1. Cals 2x

2. "Filthy Fifty"

50 Box Jumps
50 jumping pull ups
50 KBS
50 walking lunges
50 K2E
50 Push press
50 back ext.
50 wall ball
50 burpee
50 DBL under
Once For Time

Niki 23:05
Rory 11:56 1/2
Stephen 29:25
John 33:53

Wednesday, April 22nd

1. cals 2x

2. wall sits
jumping jacks
30 sec work/30 sec rest
4 X
3. skill work OH squat

4. "Over your head"
15 OH Squats
5X
For Time

Rory 21:27
Niki 29:47
Holly 28:03
Greg 16:27 (visitor from out of town)
Tammy 19:21
Denese 21:59
John
Aubry 22:29

April 22nd

Tuesday, Aprtil 21st

1. Cals 2X
Jumping jacks
Shuffle splits
burpees
pogo jumps
samson stretch

2. Frog Jumps
lunges
25 ft 4X

3. "Angie" "1/2 Angie"
100 pull ups 50 pull ups
100 push ups 50 push ups
100 sit ups 50 sit ups
100 squats 50 squats

once for time

Niki 5:35 1/4 angie
Rory 17:03
Holly 16:52
Denese 15:37

Holly's Birthday....Happy Burpee "50" plus 1 to grow on!

April 21st

Monday, April 20th

Today was alot of fun and a first for several TBC Crossfit clients...Denese, Rory, and Tammy! Today's WOD was a 5K run. Bob and Stephen were out of the gate like race horses. They finished first but we all finished strong....

Click pic below to see some finishes!

"WOD"
5 K

April Fun Run

Monday, April 13th

I have been on hiatus and I appoligize for neglecting the blog for those of you who like the WOD's posted. I am back on track and will do my best to keep the site current. I was talking with a client today about this diet and that diet. She seemed very confused and was getting advice from many sources. The bottom line is any type of caloric restrict will yeild results. Some approaches are better than others but forming a PLAN and being consistant with said PLAN is the key. It is so easy today to obtain diet advice. It is as easy as logging o9n to check your email and magically you are inidated with diet ads and supplements that promise quicjk results with little to no WORK. Some even promise weight loss while you sleep! Ha! Anyway, my point being, form a plan...with some common sence..and follow the PLAN! CONSISTANCY OVER TIME AND HARD WORK! That is the magic answer!


1. 400 m run

2. partner slamball
30 sec work 30 sec rest
4 X

3. "Magic weight loss.."

box jumps
SDHP
wall ball
thrusters
sit ups
1 min work per exercise
running clock
continous rep count
1 min rest/ 5 rounds

Mike 235
Rory 380
Denese 473
Tammy 426


Click below for today's magic weightloss plan....

April 14th

April 4th "Saturday"

April

April 3rd

April 3rd

April 2nd "Dirty Thirty"

1. cals 2x

2. planks
r,c,l, sit ups
30 sec work, 30 sec rest
4 x

3. "Dirty Thirty"
30 squats
30 box jumps
30 sit ups
30 KBS
30 burpees
30 pull ups
30 wall ball

once through for time

Natalie 12:18
Mariabel 12:30
Lisa 11:11
Denese 11:00
Carrie 10:37
Mike 13:42
Stephen 8:36

Click below to view todays torture....

april 2nd

April 1st "April Fool's"

1. cals 2x

2. mountain climbers
flutter kicks
30 sec intervals
5 x no rest between

3. "April Fool's"
14-10-6
KBS
DB Thrusters
Pull ups
Once through for time

Natalie 4:34
Mariabel 4:20
Denese 3:39
Carrie 3:29
Patti 3:21
Stephen 4:04

Click pic below to view all pics....

April 1st, April Fools