Tuesday November 1st

Strength: Snatch

1×5@60%, 2×3@65%, 3×2@75%

WOD: 5 rounds (18 min cap)

5 Snatches (RX+=135/95, RX=115/75, Scale=95/65)

10 C2B Pullups

50 Double Unders (100 singles)

Monday October 31st

Strength: Front Rack Lunge 3×5 AHAP (see weight used on 9/21/16 and go heavier!)

WOD: Every 2 minutes for 12 minutes

5 Deadlifts (RX+225/185, RX=185/125, Scale=155/105)

10 Lateral bar hops

Accessory: Bulgarian Split Squat 2×8/leg (add weight as needed)

Christena Ellender | Member of the Month | CrossFit Thoroughbreds, Fort Myers

October Member of the Month: Christena Ellender

Member of the Month Badge | CrossFit Thoroughbreds | Fort Myers


Christena Ellender

Hometown? Moses Lake, Washington State

Age? 29

Hobbies or interests outside of Cross Fit?

Spending time with friends and family, Baking, Reading, Running and Traveling

How long have you been at CFTB?

1 year and 3 months

Favorite WOD or movements?

My favorite WODS are cardio intense ones and front or back squats (with weight though NO AIR SQUATS)

Tell us about your fitness journey?

I started playing sports at a very young age. It is probably easier to list the ones I haven’t played than to list all the ones I have. I was naturally pretty great at every one I tried. But after moving to Florida in 2002 the competitive sports were no longer any fun and I decided to throw in the towel. Since then running would be the only form of exercise I did until joining CFTB.
It took a lot of convincing by Steve, but I finally decided that it was time to jump back into working out and Cross Fit is what he had convinced me into. At first I only slightly liked it, I had always been naturally great at anything athletic growing up and found myself struggling with almost everything especially the air squat (still am). I had even thought about quitting quite a few times. Until Rhabdo.

I hated sucking…. So much so that I pushed my body too hard and woke up one day to arms the size of legs and spent a weeks’ “vacation” in the hospital.

Since walking away from Rhabdo, something changed for me mentally. I learned to listen to my body, and what it needed rather than pushing it to do what I wanted and expected of it. I changed my nutrition, added supplementation, TONS of water and started back at Cross Fit under the very watchful, careful, yet encouraging eye of Coach Brian. It felt like it took forever. I basically had to start from scratch again, but one day my body and brain were on the same wavelength and the progress came so much quicker than I had expected. I have made huge PRs and have LOVED Cross Fit ever since.

How has your fitness changed since joining CFTB?

CFTB has changed the way I look at fitness. It has given me more respect for my body and the amazing things it can do. Being a part of a community like CFTB has made me stronger mentally as well as physically and there is no way I am going to quit.

Favorite memory at CFTB?

Ahh, I can only choose 1? Every moment at CFTB has been incredibly significant, but my favorite memory would have to be my first Cross Fit competition last month. I had been itching to do one since I had started at CFTB and it was everything I expected and more and I am looking forward to the next one!

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

It’s hard. There will be times where you will want to quit. Heck there will even be huge obstacles or health issues you may have to overcome, but stick in there, and keep your head up.
Because in the end it is worth it. I am beyond happy that I didn’t quit. Trust me every tiny bit of frustration, pain, sweat, and tears are worth what the community and sport of Cross Fit does for your mind, body and spirit.

I wasn’t like all the others who tasted the Kool-Aid and loved it right away but trust me, with time, patience and determination the Kool-Aid grows on you and MAN is it good!!!


Friday October 28th

Strength: Warmup/review DB snatch and GHD situps

WOD: 5 rounds (25 min cap)

Buy-in: 15 toes to bar

300m row

20 Alternating DB snatches (RX+=60/40, RX=50/30, Scale=40/20)

Cash out: 15 toes to bar

Accessory: 3×8 GHD situps

Thursday October 27th

Strength: warmup for WOD

WOD: Partner WOD (3 rounds, split reps evenly) 30 min cap

20 Bench Press (RX+=135/95, RX=115/75, Scale=95/65)

20 Deadlift (RX+=215/155, RX=185/125, Scale=155/105)

40 Wall Balls (20/14)

Accessory: Weighted Push-up 3×5 AHAP

Wednesday October 26th

Strength: Turkish Getup 3×3/arm AHAP with good form!

WOD: 5 rounds (20 min cap) “Accessorize & Stabilize”

20 Tire Flips

10 Front Rack Walking Lunges (5/leg) 45/35

200m Front Rack Barbell WALK (do not run!) 45/35

Accessory: Ring skin the cat 3×5

Tuesday October 25th

Strength: Back Squat 3×3@85% w/ 2s pause in bottom position + 1 AMRAP set @85% w/ no pause

WOD: 30-20-10 (15 min cap)

Row calories


Accessory: Plank, Side Plank, Hollow Body 30s each – 30s rest, 2 rounds

The CFTB blog is up and running!

Here it is…the moment you have all been waiting for; the Crossfit Thoroughbreds official blog is up and running! The goal of our blog is to inform, motivate, and inspire! We will cover physical and mental aspects of exercise, and Crossfit in particular. And of course, if there is a topic you would like to see a blog on, feel free to drop a line and give topic suggestions!

The topic of today’s blog is GOALS. Many of us set goals in January that we wanted to achieve by the end of the year. We are now at the end of October, and time is flying by. Think back to when you set those goals in January – did you completely forget about them? Do you even remember what they were? Have you already achieved all of them and now you are just coasting through the rest of the year?

These next 2 months (and 2 weeks) should bring you back to those goals if there are still some left on your list.  You still have plenty of time to chip away at those goals. It may require extra work. It may require working out on the weekends. The hardest of our goals are usually the most time consuming. If you have one of those goals still hanging on your “wish list”and you’re not sure where to start, reach out to one of your coaches and let’s figure out a plan of action!

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” – Arnold Schwarzenegger

Monday October 24th

Skill: Handstand Work (HSPU, walks, or holds) 15 minutes

WOD: 21-15-9-15-21 (25 min)

KB Swings (RX+=53/40, RX=40/35, Scale=35/26)


Push Press (RX+=135/95, RX=115/75, Scale=95/65)

Accessory: 3×10 DB Bicep Curls

Friday October 21st

Strength: DB Row 3×8/arm AHAP

WOD: Every 2 minutes for 20 minutes (all movements completed in the 2 minute window)

15 Ball Slams (20/14)

10 Plank Rows (5/arm) should be heavyish


Accessory: 3 rounds NFT

10 v-ups + 10 supermans