Strength: 4 Rounds, start at aprox 45% of OHS and increase ea round if able
6 OH lunges + 6 sec OH Pause squat
WOD: 30, 20, 10 (12 min cap)
Wall Balls (20/14)
A) Accumulate 2 min in L-sit
B) Couch stretch 2 min or accumulate 2 min / side
Strength: Superset 4 x ea
A) Yoke carry (on back) 100ft AHAP
B) Hollow body hang 45 sec
WOD: Partner Row, 18 min cap
500, 400, 300, 200, 100
*While your partner is rowing, you must complete 100 foot lateral shuffle (50 ea direction). You may not start your row until this is complete. Time ends when both partners are have completed both movements.
Accessory: Shoulder extension and internal rotation
Hometown: Fort Myers
Hobbies or Interest outside of CrossFit: Outside of Cross fit, I enjoy being able to travel back to the Caribbean and visit my family and enjoy Carnival season. When I’m in town , I enjoy going to dinner and a movie with friends.
How long have you been at CFTB: I joined roughly about two year ago in the summer of 2015.
Favorite WOD or movements: My favorite movements are deadlifts and WODs which include strength and conditioning training, such as “ Nancy”, and I truly enjoy “ Karen”.
How has your fitness changed since joining CFTB: Since joining CFTB, I’ve been more consistent with my fitness journey. The class allows us to meet friends and hold each other accountable to be at classes every day. I’ve gained lean muscle mass and I’m trying to stretch more every day.
Favorite memory at CFTB: My favorite memory at CFTB, would have to be a few months back when I PRd a rope climb. I’ve always been scared of heights and being able to conquer that fear was a great memory for me. And the best part was having my fellow classmates in the 7 o’ clock class, and the coaches, cheer me on.
Any advice for new members or people thinking about trying CrossFit: Just give it a try and you won’t regret networking and meeting others as well as having a coach every day through your fitness journey.
15 min to work up to a 5RM
WOD 1: 3 Rounds for time , 5 min cap
WOD 2: 3 Rounds for time, 5 min cap
10 DB snatches (Rx+ 70/50, Rx 50/35, Scaled 35/25)
10 ring push ups
Strength: Tempo dumbbell chest supported row
2 x 10 @ (3:1:X:1)
WOD: 4 RFT, 32 min cap
2 Rope climbs
Plate push 200ft (45/25)
Accessory (optional): If you finish the WOD early, proceed at your own pace
3 x 30 sec each
calf stretch against wall
child’s pose lat stretch
Strength: Barbell Complex
6 hang cleans + 6 front rack lunges + 6 thrusters
start @ aprox 35% of front squat max and add load ea round if able
WOD: 4 Rounds for total time, 20 min cap
5 cone suicide (50ft)
25 Russian Swings (Rx – 70/53, scaled – 53/35)
Rest 2 min (mandatory) between rounds)
Accessory: Couch Stretch 2 min / side
Monday - Thursday:
5. 6, 7, 8 and 9am
4, 5, 6 and 7pm
Friday: 6, 7 and 8am
9am - Open Gym
5 to 7pm - Open Gym
Sat: 9am - Olympic WeightLifting &
9am - Beginner Intro Class
10:15am - Bootcamp
11495 S. Cleveland Ave.
Fort Myers, FL 33907
Phone: (239) 851-3940