Crossfit Redline

See you tonight at Zookies Bar for the UFC, GSP vs. BJ Penn. Wear your CFRL shirt and I’ll buy you a drink. Fights start at 10:00.

Monday is the start of our new class schedule. We will open one hour earlier at 0800 and warm ups and WODs will start every hour on the hour. Check the on-line calendar on the home page to see view the calendar for the month. Click on the days to see the hours for that day. Please arrive a few minutes before your workout, If you are late you may be asked to wait until the next class starts. The 8 and 9 O’clock classes will be run by Bob and or Jose. The 10 and 11 O’clock classes will be run by Anthony as will the 3 and 4 O’clock classes.

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

The new class schedule is up on the On-Line Calendar. You can view it through the home page. Just click on the calendar Icon under “Contact Us”.

WOD: Complete AMRAP in 20 minutes: 400 Meter Run

                                                         Max Reps of Push Ups

Calling all fight fans! Don’t forget, this Saturday night GSP goes toe 2 toe with BJ Penn for the UFC Welterweight Championship. Join us at Zookies Bar on Immokalee Rd. across from Gulf Coast H.S. to watch. Fights start at 10:00.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Beginning February 1st. we will start a new class schedule at Crossfit Redline. We will now be running classes every hour on the hour. The classes will include an instructor led warm up, WOD and cool down. We will also be opening an hour earlier at 8am. Be sure check out the On-Line Calendar on the home page to see the class schedule. Please plan on arriving at the gym 5 minutes before your class starts. If you are late you might be asked to wait until the next class starts.

BLACK BOX: Clean & Jerk 3-3-3-3-3

WOD: 15 OHS with right arm

            6 Push Ups

         15 OHS  with left arm

            6 Push Ups

         12 OHS with right arm

           6 Push Ups

         12 OHS with left arm

           6 Push Ups

         9 OHS with right arm

           6 Push Ups

         9 OHS with left arm

            6 Push Ups

Check out this video fom fom Hybrid Athletics. 250 lb. Thrusters and 50 lb. Deadlifts.

Rob Orlando, Hybrid Athletics , Workout - video [wmv][mov]

Push press 3-3-3-3-3-3-3 reps

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The active shoulder, engaging the traps to elevate the shoulder, is a critical component to stabilizing overhead lifts, handstands, and handsprings.

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

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Celio “Ty” Silva, Rio de Janeiro, Brazil

Rest Day

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Jolie Gentry, CrossFit Games Athlete Profile Part 1 - video [wmv] [mov]

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Congratulations to Rob, Matt, Rocky, Larry, Scott and Alex who all had PR’s yesterday. You are all Chuck Norris approved!

Warm Up “B”

Snatch 1-1-1-1-1-1-1 reps    

If you are still learning the snatch, this will be scaled to a Snatch Balance.

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Peter Haas Olympic Lifting PRs - video [wmv][mov]

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 061212.

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Becoming comfortable and fully oriented while inverted is an essential facet of functional kinesthetic awareness.
Inversion - [video]