Saturday, February 28, 2015


Perdido Bay CrossFit – CrossFit

Warm-up begins at 9:00 am. Heats begin at 9:30 am and run through 11:00. We hope to have open gym from 11-12:00.

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Clean and jerk

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Friday, February 27, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Clean and jerk

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Why Being On Time for Class is Important

We all have busy lives that are usually a priority over taking care of ourselves. Taking care of yourself is also that time you get to workout at PBCF. Your coaches at PBCF strive in your safety and experience with us so it is imperative that you show up to class at least 5 minutes early. We must have you properly warmed up, stretched, completed mobility work, and then have no distractions when we teach movements and skills for the daily strength, skill or WOD. We know emergencies happen and therefore will allow you one time to show up late to class, but the second time you are late we will ask you to wait until the next group begins. CrossFit can be an intense training experience so this policy is based around each individuals safety. Please speak to Randy if you have concerns about this policy.