Thurday 9-15-11 Games Program

This Workout Is Timed!!!!!!!

Run 1 Mile
100 Jump Ropes
45lb Plate Carry 800 Meters
Row 1500 Meters
Run 800 Meters
50 Double Unders Must Complete all
135lb Barbell Carry 400 Meters
Row 600 Meters

Wednesday 9-14-11 Games Program

Deadlift 5 x 70% , 5 x 75% , 3 x 80% , 3 x 85%

SDLHP 5 x 95lbs , 5 x 115lbs , 5 x 125lbs , 5 x 135lbs , 5 x 145lbs , 5 x 155lbs

Tuesday 9-13-11 Games Program

Practice Double Unders 10 Minutes Continuous
Practice Ring Dips x 50 reps
Practice Pull-ups x 50

Monday 9-12-11 Games Program

Use this day for rest and complete stretching Only!!!!

Sunday 9-11-11 Games Program

This Workout Is Timed!!!!!

Squats x 100 B.W.
Row 1000 Meters
Yoke Carry 415 x 10 Rounds (Down & Back)

Saturday 9-10-11 Games Program

AMRAP 15 Minutes

GHD Situps x 10
GHD Hypers x 10
Planks 60 Sec Hold

Practice Muscle Up Progressions 10-15 Minutes

Friday 9-9-11 Games Program

Workout Is Timed!!!!!!

Box Jumps 24 inch box x 50
Push-Ups x 50
Row x 500 Meters
Cleans x 50
Jump Rope x 500
KTEs x 50

Thursday 9-8-11 Games Program

Practice Lightly

Lsits Rings , Situps Ghd , Hypers Ghd

Wednesday 9-7-11 Games Program

Run 5k Timed!!!!

Tuesday 9-6-11 Games Program

AMRAP 15 Min

Snatch 95 lbs x 5
Run to 300 meters
Kb Overhead swings 50lbs x 10

Practice Kb Snatch and Clean and Jerk 3 sets 3-5 reps

Monday 9-5-11 Games Program

2 mile run
Pull-Ups 4 x 10 strict
Hspu 4 x 5

Supersets 8 x 10

DB Rows     35,40,45,50,55,60,65,70
DB Bench    35,40,45,50,55,60,65,70

No Matter what size , shape , or fitness level your in CrossFit is scalable and can be easily modified to fit your specific needs.



Below is one of our coaches and his success story from CrossFit. CrossFit changed his life and inspired him so much that he has now become a certified personal trainer and a Level 1 CrossFit Coach. His goal is to help motivate and inspire others to change their lives as well. He is living proof that anyone can lose weight, get in fit and be healthy if they put their mind to it.

If Phil can do it you can too!

To get started on your Free Week Trial contact Phil Roberts for more information.
Phil Roberts
Level 1 CrossFit Coach
(239) 834-4100
crossfittb@yahoo.com


Phil Roberts shown in a before and after picture.

Phil Roberts Started his fitness journey
June 2009
Weight 378 lbs.
Waist 48

Phil Roberts Aug 12 , 2011
Current Weight 246
Current Waist 38
Total Loss 132 lbs From June 2009 - Aug 2011
10 inches lost off his waist



Here are Phil's fitness test results and progress from 2009 to 2011

2009 Fitness Tests

Squat Body Weight Squat- no weight
Bench 185 lbs
Dead lift 275 lbs
1 Mile Run unable to complete
Pull-up 0


2011 Fitness Tests

Squat 435lbs
Bench 275lbs
Dead lift 505 lbs
One Mile Run 8m:38s
Pull-up 4 strict