Friday 6/17/16

Strength: Front Rack Reverse Lunge
5, 5, 3, (3×5 AHAP)
WOD: Tabata
Bike (cal)
Hollow Body Rock
Burpee tuck jump

Thursday 6/16/16

Strength: Deadlift
5@50%, 5@65%, 3@70%, (3×5@80%)

WOD: 5 RFT (30 min cap)
Row 500 m
Run 400 m

Wednesday 6/15/16

Skill: Turkish Get Up

WOD: 4 rounds NFT (rest between stations as needed to MAXIMIZE intensity at each station)
TGU – Heavy single each side
Heavy sled push D&B
Max effort ring pull ups
20 calorie bike

Tuesday 6/14/16

Strength: Strict Press
5@50%, 5@65%, 3@70%, (3×5@80%)

Skill: Kettlebell Clean & Jerk (15 min)

WOD: Single KB Grace
60 KB C&J (30 reps per side)
5 burpees every time you set the bell down

Monday 6/13/16

Strength: Back Squat
5@50%, 5@65%, 3@70%, (3×5@80%)

WOD: “Amanda” 9-7-5 (15 min cap)
Muscle Up
Snatch (135/95)

Accessory (if time allows): 3 x Max Effort L-Sit

Friday 6/10/16

Strength: Incline Dumbell Bench press

3 warm ups sets of 3-5 reps with progressive loading then 4×6 AHAP

WOD: Chipper with 3 burpees on the minute every minute (25 min cap)

20 strict pull ups

20 Power Cleans (135/95)


20 strict chin ups

20 Sumo DL (185/125)

Thursday 6/9/16

Strength: Banded Front Squat

5@50%, 5@60%, 3@70% ,(4×6@75%) – Adjust load as needed, focus on speed and verticality

WOD: “Lucky 7’s” (25 min cap)

7 Rounds for time:

7 OHS (95/65)

7 Push-ups

7 KB Swings

Box Jumps (24/20)

7 Wall Balls (20/14)

7 K2E

Wednesday 6/8/16

Skill: 15 min handstand practice

WOD: 5 Rounds For Time (35 min cap)

Run 800 m

Sandbag Bear Crawl 100 feet (down and back)

Accessory: Pat each other on the back for coming to the gym today!


Adrienne Fox McDowell | CrossFit Thoroughbreds | Fort Myers | Member of the Month!

June Member of the Month: Adrienne Fox McDowell

Member of the Month Badge | CrossFit Thoroughbreds | Fort Myers

This month marks one year at CrossFit Thoroughbreds for Adrienne and we couldn’t be happier to have her as a part of our community! Adrienne is a dedicated athlete and constant inspiration to those around her. She is very passionate, not just about her own progress, but about supporting those around her in their health and fitness goals. If you’re a member at CrossFit Thoroughbreds and don’t already know Adrienne, take this opportunity to say hello – you’ll be glad you did!


Adrienne Fox McDowell

Hometown? Staten Island, NY

Age? 44

Hobbies or interests outside of Cross Fit?

Hanging out with my husband Martin and shopping with my daughters Amy and Amanda. I am also interested in helping others, very servant driven.

How long have you been at CFTB?

I celebrate my one year anniversary on June 6th.

Favorite WOD or movements?

Definitely deadlifts and bench press!

Tell us about your fitness journey?

I always battled my weight, went on Weight Watchers the first time at 12 years of age and have been a lifetime member since. Four years ago, I found ViSalus and the Challenge and my life was forever changed. It’s the only thing that’s worked for me and that’s kept the weight off and helped me build muscle. One of my 90-Day challenges last summer was to try CrossFit… I bought a Groupon in May and started in June: I came 5x a week all summer long and became totally addicted to it.

How has your fitness changed since joining CFTB?

I am definitely stronger, and much more confident in myself. I’ve gained 4lbs of muscle and I am looking to lean out even more in the coming year.

Favorite memory at CFTB?

I have a couple, but one that stands out is my first deadlift PR of 200lbs. Another one is finally getting to the top of the rope two weeks ago… fighting that fear of heights and watching my friends achieve new PR’s themselves.

Any advice for new members or people thinking about trying Cross Fit?

Like Nike says… JUST DO IT!!! CrossFit gives you a great sense of personal accomplishment and it’s a lot of fun and totally challenges you!


Tuesday 6/7/16

Strength: Dumbell Row

10, 8, 4×6 AHAP

WOD 1: 5 minute ladder:  1, 2, 3, 4, 5, 6, 7…..

DL 305 (scale to 85% of max)

Rope Climb

Rest 5 min between WODs

WOD 2: 1000m Row (5 min cap)