Wednesday, September 30, 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

Thruster

2 x 10 Ring Dips

Gymnastics

Metcon (No Measure)

Open gymnastics practice

Athlete choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP for 15 minutes

Run 200 meters

7 Pull-ups

14 Thrusters 45/35
C2B Pull-ups and 75 lb Thruster for RX Plus

Monday, September 28, 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

Technique to move through complex for WOD

2 x 10 Hand release push-ups

Weightlifting

Metcon (Weight)

EMOM for 10 Minutes

3 Back squats @ 80% of 1 RM
Note rounds completed

Metcon

Metcon (Weight)

EMOM for 10 Minutes

2 Sets of Front Squat + Push Jerk + Back Squat @ 50% of 1 RM Back Squat

Scale as appropriate
Note round completed

Perdido Bay CrossFit 2nd Annual Barbells for Boobs

Perdido Bay CrossFit, Pensacola’s only CrossFit affiliate in the Southwest Pensacola/Perdido area will be hosting it’s second Barbells for Boobs event.

Workout:
“Grace”
30 Clean and Jerks (135/95)

Athlete check-in is at 9:00am and heats will run from 9:30am until complete (4 per heat every 20 minutes).

Please see our fundraising pages at at: https://fundraise.barbellsforboobs.org/fundraise/team?ftid=58897 or http://www.stayclassy.org/2015pbcfb4bor http://www.stayclassy.org/pbcf2015b4b and assist us in our fundraiser for this great cause. This is a donation only event and t-shirts will be available for sale at the event.

Want to see last year’s fun? Check it out here: https://www.facebook.com/media/set/?set=a.707764189316577.1073741833.688035794622750&type=1&l=768695b1cd

Top prizes for the top athletes just like last year and stay tuned for details to come….

Raffle tickets will also be available at the door for opportunities to win top prizes throughout the day. Everyone will be leaving with something. This is an event for all levels and ages!

Location: Perdido Bay CrossFit
700B Giese Lane Pensacola, FL 32506
Phone: 850-912-8838 or 850-261-2024
Website: www.perdidobaycrossfit.com