Wednesday, 15 July 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

Deadlift

2 x 10 Pull-ups. Attempt most challenging version.

Weightlifting

Deadlift (5 x 3 Increase weight)

Metcon

Metcon (Time)

71515

40-30-20-10-5

Wallball 20/14

AbMat Situps

18 Minute Time cap

Gym Closure This Saturday

We will be closed this Saturday 6/13/15 so we can support our athletes that are competing at the TuF Games, downtown Pensacola. Our individual athletes will be competing on Saturday and our team will be competing on Sunday. If you have time come support your fellow PBCF athletes this weekend. Check out the TuF Games on Facebook to find out more information or talk to Randy or Jenson.

We apologize for any inconvenience with scheduling.

Closed Memorial Day

PBCF will be closed Monday, May 25, 2015

We ¬†will ¬†spend the time with friends and family remembering those that gave their life so we could live our’s with freedom and security. Please remember all of our military personnel this day and thank all current military and veterans for their service.

Thank you for your service!

Tuesday, May 5, 2015

Perdido Bay CrossFit – CrossFit

Today’s workout is the same as the Mojo 69 Throwdown coming up this Saturday in honor of the 7 Marines and 4 Louisiana Army National Guard Soldiers who lost their lives in the Blackhawk training accident off of the coast of Navarre Beach. We would love for you to join us at the event at CrossFit SRC, as our gym will be closed this Saturday in order to fully support the families of our American heroes and our NWFL CrossFit community.

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

2 x 10 Push-ups

Clean and Jerk (Technique work for WOD only)

Metcon (Time)

RX

69 Air Squats then complete

4 Rounds for time of…

11 Deadlifts (225/155)

11 Clean & Jerk (135/95)

11 Strict Pull-Ups

400 Meter Run

or choose scaled

Metcon (Time)

Scaled

69 Air Squats then complete

4 Rounds for time of

11 Deadlifts (155/105)

11 Clean & Jerk (95/65)

11 Burpees Over Bar

400 Meter Run

Scale as appropritate