Tuesday January 31st


8 Min. Alt. EMOM
a) 30 sec. DU’s
b) 10 Russian Kettlebell Swings


12 Min AMRAP
Run 200M
3 Deadlifts
*RX+ 305/215
*RX 275/190
*Scaled 225/155

Monday January 30th


12 Min. Alt. EMOM
a) Strict Pull Up, 5-7 Reps
b) Strict Ring Dips, 5-7 Reps
*add weight if able


12 T2B
12 Burpees to Target

Rest 5 Min.

12 Push Press 75/55
12 Box Jumps

Boot Camp Saturday Jan 28th

“Don’t Drop The Ball!”

Partner WOD 8 rounds (20lb/14lb med ball)

10x per person med ball sit-up pass

100m per personsprint relay with med ball

10x per personburpee med ball pass


(10 additional burpees for each time you drop the ball!)

Friday January 27th

Strength: 3×8 DB Chest Press AHAP
WOD: “Helen”3 rounds (15 min cap)
400m run
21 KB Swings 53/35
12 Pullups

Thursday January 26

Warmup cleans for WOD
WOD: CF Games Open 15.4, 8 min AMRAP
3 HSPU + 3 Cleans (185/125)
6+6, 9+9, etc
Rest 5 minutes, warmup for WOD 2
WOD 2: CF Games Open 13.2, 10 min AMRAP
5 Shoulder to Overhead 115/75 Scale 95/55
10 Deadlift 115/75 Scale 95/55
15 Box Jumps (24/20)

Wednesday January 25

Re-test: (from Nov 2)

800m run- rest 5 min
400m run – rest 4 min
200m run
WOD: 4 rounds NFT
10 tire flips
100FT sandbag bear crawl
10 sledgehammer swings per arm
50FT Sled Push

Tuesday January 24

“Jennifer” (10 rounds) 30 min cap
1 rope climb
3 front squats RX+ 135/95, RX 115/75, Scaled 95/65
5 Pull-ups
200m run

Monday January 23

Strength: 30 min to find 1RM OHS
WOD: CF Games Open 14.1, 10 min AMRAP
30 double unders
15 power snatches (75/55)
Heidi Deming | Member of the Month | CrossFit Thoroughbreds | Fort Myers FL

January Member of the Month: Heidi Deming

Member of the Month Badge | CrossFit Thoroughbreds | Fort Myers


Heidi Deming

Hometown? Germantown, WI

Age? 39 eeekk :)

Hobbies or interests outside of Cross Fit?

Running, Golf, Cooking and Reading

How long have you been at CFTB?

Since June, 2015

Favorite WOD or movements?

Deadlift and Back Squat

Tell us about your fitness journey?

I struggled with fitness my whole life. I wasn’t into athletics much in high school and college. I started running with a group of friends about 3 years ago. Though I enjoy running, I found myself not very challenged and bored with the same exercise. I started CFTB on a Groupon on the advice of a friend.

How has your fitness changed since joining CFTB?

When I started, I couldn’t even do a single push-up! I struggled with every single movement and often skipped days that had my least favorite movements (snatches, thrusters and rope climbs :( ). Since then I’ve become more confident and challenge myself to attend those days!

Favorite memory at CFTB?

My last PR Deadlift with my cheering squad, Meagan and Adrienne! I love my 6am crowd, always cheering each other on:).

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

Never be intimidated!


Friday January 20

Strength: Weighted Pullups 3×6 AHAP
WOD: CF Games Open 15.1, 9 min AMRAP
15 T2B
10 Deadlifts 115/75
5 Snatches 115/75
Accessory: Pick a skill you need to work on!