Saturday, November 1, 2014

Perdido Bay CrossFit – CrossFit

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching

2 x 10 Pull-ups, Box steps

Rocket (AMRAP – Rounds)

Complete as many rounds as possible in 30 minutes of:

50-yard swim

10 push-ups

15 squats
Army Sgt. 1st Class Aaron “Rocket” Henderson, 33, of Houlton, Maine, assigned to the 2nd Battalion, 5th Special Forces Group (Airborne), died Oct. 2, 2012, at Bagram Air Base, Afghanistan, of wounds suffered from an improvised explosive device in Zombalay Village, Afghanistan. Henderson is survived by his mother, Christine; brothers, Bob, Corey and Sam; sisters-in-law, Leisa, Holly and Kiley; and nephews and nieces Kurtis, Kaitlyn, Davis, Dallas, Mia and Daniel. He is preceded in death by his father, Dallas.

Gym Closure Thursday 30 October – Saturday 1 November with Back to Regular Schedule Monday, November 3rd

PBCF Family,

Unfortunately, with Randy currently out of town in Seattle as his son Coyle is going through treatment and recovery from an unfortunate accident on Monday, and with Angela undergoing surgery tomorrow and being under inpatient care through Friday, we will have the box closed for just a couple of days from Thursday 30 October through Saturday 1 November. But, know that we will be back to regular hours on Monday at 5am! Luckily, this week’s programming has been programmed for heavy conditioning as we are just finishing up Barbells for Boobs (which was an amazing success by the way thanks to all of you and that post will also follow as we begin to get caught up) so you can complete your daily WODs just about anywhere for these next couple of days and save a tad on fuel costs. But, keep getting after it and even incorporate the family in on the fun and be ready to head back into the box next week as we begin an awesome strength cycle.

Also, know that we can’t even begin to thank you all for your patience and understanding during this time in which Randy is in Seattle to be with Coyle as he’s undergoing treatment and recovering as best as can be expected. For updates, his WA family has created a CaringBridge blog to keep everyone updated and you can find it here. Like most internet updates though, we ask that you all just view with caution, as the posts have not been pre-screened by Randy and all of the updates and the information is being funneled through by a third party. We also want to clarify that we are not in sought of financial donations, as Coyle is covered under two medical insurances and both parents are in a position to be by his side at this time while his stepparents care for the families. We will keep our family and loved ones updated personally as best as possible throughout Randy’s absence which includes all of you especially with any box closures that affect you and your training.

Thank you for continuing to support us and for believing in us even through all of these trying times. We couldn’t make it without all of you. We look forward to seeing you in the box today and then getting back on schedule next week.

Wednesday, October 29, 2014


Perdido Bay CrossFit – CrossFit

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching

2 x 10 Pull-ups, Box steps

Handstand Walk (Work on max distance)

Metcon (AMRAP – Reps)

3 Rounds of the following

1 minute each, max reps of

Burpees

Sit-ups

Box steps (find solid object to step up on)

Rest 1 minute between rounds

Complete one minute of burpees and then one minute of sit-ups and then one minute of box steps with no break in between each.