Wednesday, April 1, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

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

Skill Work

Overhead squat

2 x 10 overhead squat with warm-up bar

Overhead Squat (Work up to a 1 RM)

Metcon (AMRAP – Reps)

10 Time Cap

3 OHS at 50% of 1RM

5 Box Jumps 24/20

6 OHS

10 Box Jumps

9 OHS

15 Box Jumps

12 OHS

20 Box Jumps

15 OHS

25 Box Jumps

Continue pattern until time cap

Monday, March 30, 2015


Perdido Bay CrossFit – CrossFit

Time to reestablish 1 rep maxes

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes

Dynamic Stretching:

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

Skill Work

Kipping pull-ups

2 x 10 pull-ups

Back Squat (Work up to a 1 RM)

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

New PBCF Exclusive Competitor’s Training Class

We’ve had an extreme interest and many inquiries regarding an exclusive Competitor’s Training class for athletes ready to go the next level and we are proud to say that beginning April 1, 2015 that we will be making changes to our schedule and rates to incorporate that class exclusively for those of you who have been biting at the bit to get it in. Competitor’s training will be Monday – Friday 6:30-8:00 pm and on Saturday’s 11:00 am – 1:00 pm and coached by Randy Malikowski. These time blocks will be reserved specifically for those individuals registered for Competitor’s Training which will encompass specific programming to prepare each of you for the next level, to work on your weaknesses while building your strengths, and to individualize and make programming changes as needed for each athlete specifically. Rates for Competitor’s Training are $185 at normal rates and $165 for discounted rates. All PBCF hours and rates can be found here and our updated class schedule can be found here. This will be an intense program designed to complete the full hour and half of training daily and the two hours on Saturday. There is no three-day-a-week option. Questions as to whether you should move up to Competitor’s Training? Be sure to get with Randy directly and ask as many questions as necessary to ensure that you are ready for this increased, and level of, training.