Are you going to be prepared and ready for the New Year? Please join us for a 3 hour Paleo Nutrition Lecture and Q&A session lead by Perdido Bay CrossFit owner and head coach, Randy Malikowski, this upcoming Saturday! FREE to all Perdido Bay CrossFit members and $10 donation for non-members which will be donated to our 2015 Barbells for Boobs team campaign. This will be the official preparation for our 2016 New Year’s Paleo Nutrition Challenge which will kick off on Monday January 11, 2016. We are requesting attendees to bring a ‘best guess’ Paleo hors d’oeuvre so that you can all socialize during breaks and after the lecture with those that who potentially be in this with you for the 30 day challenge. If you’re interested in participating in the upcoming New Years Paleo Challenge and/or have your coach ever provide any nutrition feedback through your meal tracking in Wodify and have not attended any of the previous nutrition lectures, then this the event that you will not want to miss! There will not be another lecture hosted prior to the challenge kickoff so please be present if you plan to participate in any upcoming challenges or nutrition tracking. There’s so much information to be given to ensure your success that cannot be provided in any other abbreviated forum. For up to date details, check out the Facebook event page here. Hope to see you there!
Category: News
Veterans Day 11/11/15 Hours & Ribbon Cutting Ceremony
Veterans Day
We will be running limited, but very special hours for Veteran’s Day from 2:00-4:00 pm open to all with our box’s participation in the Three Wise Men Veterans Day Tribute’s national movement to bring communities together on Veterans Day to honor those who have survived their combat experience but have come home and are struggling with the transition back to home life. To honor these veterans, the Three Wise Men campaign asks individuals to participate in a tribute workout in their home gyms across the country on Wednesday, November 11th, in which our Perdido Bay CrossFit Family will support in honor of these warriors. These warriors, many who have been and some still members of our very own box, have fought for our country and through this tribute it is our opportunity to fight for them.
We know how hard continual fundraising is on families; therefore, we will not be soliciting for contributions through the box, but do ask that if you are as passionate about this cause as we are and would like to also donate then you can do so directly to the organization at Three Wise Men Tribute.
If you’re planning on attending, please sign up to complete the workout with our affiliate at: http://www.threewisementribute.org/nearest-participating-affiliate/. We would like to demonstrate what a honor this is for our box to participate as a family by having all of you standing tall with us in tribute of the Three Wise Men and all veterans struggling with their return.
THE WORKOUT
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
Please be there from 2-4pm to get your workout in on this Veterans Day!! And bring a veteran, bring a friend, bring a family member, bring a supporter of our veterans on this very special day!
About the Foundation:
JEREMY WISE, BEN WISE, AND BEAU WISE WERE THREE BROTHERS, THE “THREE WISE MEN”.
After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.
Memorial Day is the day we honor those who gave their life in combat—veterans like Jeremy and Ben Wise who gave that “last full measure of devotion.” Veterans Day is the day we honor all who served and continue to serve. Those like Beau who come home and deal with the legacy of war on a daily basis.
To read more, visit The Three Wise Men Veterans Day Tribute site here.
Lastly, another honor that we have on this Veterans Day, at 4:00 pm sharp we will be having our Ribbon Cutting Ceremony with the Perdido Key Chamber of Commerce and would love for our entire Perdido Bay CrossFit Family to be there with us to be in our official Perdido Bay CrossFit photo and celebrate this big milestone as we are pressing forward into our second year and are to proud that we are the BEST BOX in Northwest Florida because of having ATHLETES such as YOU!
Paleo Nutrition Lecture and Q&A Session in prep for the 2016 New Year’s Paleo Challenge
Are you going to be prepared and ready for the New Year? Please join us for a 3 hour Paleo Nutrition Lecture and Q&A session lead by Perdido Bay CrossFit owner and head coach, Randy Malikowski. FREE to all Perdido Bay CrossFit members and $10 donation for non-members which will be donated to our 2015 Barbells for Boobs team campaign. This will be the official preparation for our 2016 New Year’s Paleo Nutrition Challenge which will kick off on Monday January 11, 2016. We are requesting attendees to bring a ‘best guess’ Paleo hors d’oeuvre so that you can all socialize during breaks and after the lecture with those that who potentially be in this with you for the 30 day challenge. Looking forward to seeing you there and you can find the Facebook event here.
Closed Saturday – Battle at the Bay in Mobile
Hey all, just a quick reminder that the box will be closed on Saturday and we will be out competing and supporting a local competition, the Battle at the Bay in Mobile, AL. Be sure to come on out and support your fellow Perdido Bay CrossFit athletes who will be competing as individuals on Saturday. We have male and female athletes competing in Rx, Scaled, and Masters categories so we hope to see you there!
For details on the event and to follow the leaderboard updates:
http://www.thegaragegames.com/events/2015-battle-at-the-bay/
https://www.facebook.com/battleatthebay/?fref=ts
Want to lock in your FREE trial or pay your Membership online?
So, want to try us out? Or, just have a need to pay your monthly membership online because you don’t like those recurring payments? Need to just grab a punch card because you’re one of our frequent out of towner visitors? Then go and check out our online sales portal here.
If you’re old school and just like a simple copy and paste, here you go: http://perdidobaycrossfit.wodify.com/OnlineSalesPortal/Home.aspx
It’s super easy and a tool for us to better serve YOU! See you in the box!