CrossFit Fort Myers LLC 10970 S. Cleveland Ave. #103 Ft. Myers, FL 33907

crossfitfortmyers@gmail.com 239-634-9898

Crossfit Endurance

Wednesday, January 6, 2010

01.07.10


CFFM SWOD:
Press 1, 1, 1, 1, 1
Intensity! Set a new PR
Reference 12.08.09 and 11.09.09
*Assistance core work: GHD Sit-Up & Hip Extension, 3 sets 15 reps

CFFB SWOD:
Amateur -
Squat 3 x 5, add 5lbs from last SWOD
Bench 3 x 5, add 5lbs from last SWOD
Collegiate -
Squat 5 x 5, set new PR
Bench 5 x 1

CFFB DWOD:
5 rds for time of
Sprint 20 - 40 - 20 yards
8 KBS @ 24-K
16 Push-Ups
*Rest one minute between rounds

5 comments:

Hip Kitty said...

85-90-95-100PR-100f-95f-95

Eleina said...

Set press PR at 80 lbs.

Eleina said...

Set Press PR of 80 lbs.

Nacci said...

65-70-75-80 fail x 2

OCD said...

63; i didn't PR but i did it and liked it. :)

CrossFit Fort Myers LLC

Bored with your current workout routine? Not getting the results you desire? Can't afford a personal trainer? Want to challenge yourself? You need some CrossFit.

Contact:

239-634-9898

crossfitfortmyers@gmail.com

Location:

10970 S. Cleveland Ave. #103 Fort Myers, Florida 33907

We are located in the Page Field Plaza accessible from US 41 (Southbound) or from Boyscout (turn South on Ramsey) directly behind the Reserve Cigar & Wine Bar, next to Leibel & Barrow Engineering.