Monday, August 31, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Skill Work

Hang Power Clean/ Push Jerk

2 x 10 Push-ups

Weightlifting

Hang Power Clean (4 x 2 increase weight for WOD)

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Time Cap 15 minutes

Saturday, August 29, 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

OHS

2 x 10 OHS with PVC

Weightlifting

Overhead Squat (Establish 1RM)

Metcon

Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
OHS 95# / 65#

20 min time cap

Perdido Bay CrossFit 1 Year Anniversary Celebration

Perdido Bay CrossFit celebrates our very first year anniversary on September 4th! Woohoo!

Please join us on next Saturday, September 5th, from 1-4pm to celebrate such a successful first year and as we continue our limitless growth and plans into the future with the entire PBCF past, present, and future Family and Friends community. We have so much to celebrate and to be thankful for in our community, but most importantly – YOU! The morning will start off with regular box hours from 9am-1:00pm with our Anniversary WOD and then the celebrations shall commence immediately following with an afternoon packed full of food, fun and fellowship with our great Family and Friends. We will have Balance, our preferred choice of locally owned pre-packaged Paleo food meal service, on site the entire afternoon providing Paleo samples and healthy treats; Fit Aid refreshing drinks; Raffles and Giveaways; and plenty of festivities and activities for the kids as well. Be sure to mark your calendars, invite away, and join us for this afternoon fun-filled packed event which is Free and Open to the Public. Join us!