Sunday, November 27, 2016

THIS WEEK AT 911 CROSSFIT
NOV. 28TH - DEC. 2ND

SATURDAY, DECEMBER 3RD

9AM - MOBILITY WITH COACH DAVID

10AM - CLASS WITH COACH JIM
(WOD CREATED BY COACH NICOLE)
MONDAY

WARM UP
PVC/FLOOR STRETCH


SWOD
E2MOM - FRONT SQUAT
6 @ 55%
4 @ 65%
2 @ 75%
1 @ 85 %
1 @ 95%
1@ 101+

WOD - 17 MIN AMRAP
5, 10, 15, 20, 25+....
SLAM BALL                  20/15
RING DIP
GOBLET SQUAT          55/35

TUESDAY

WARM UP
PVC/FLOOR STRETCH


SWOD
E90S - SPLIT PRESS
5X5 @ 75%

WOD - 3 RDS
800 MTR RUN 
3 ROPE CLIMBS
12 CLUSTERS                               95/65
WEDNESDAY

WARM UP
PVC/FLOOR STRETCH


SWOD
E2MOM - BACK SQUAT
8X8 @ 75%

WOD - 5 RDS
15 HRPU
20 WEIGHTED SIT UPS     45/25
25 DEADLIFTS                      75% MAX

*** 6:30pm ***
Mannequin pose WOD


THURSDAY

WARM UP
PVC/FLOOR STRETCH


SWOD
EMOM - BENCH PRESS
5X5 @ 85%


WOD - 15 MIN AMRAP
15 KBS -A                            55/35
15 PULL UPS
15 DOUBLE KBS-R          55/35

BUY OUT - 1000 MTR ROW + 15 BURPEES



FRIDAY

WARM UP
PVC/FLOOR STRETCH


SWOD
E2MOM - CLEAN & JERK
6 @ 55%
4 @ 65%
2 @ 75%
1 @ 85 %
1 @ 95%
1@ 101+ (MAX)



WOD
RUN 400 MTRS
50 DB SNATCH (25 PER ARM)    45/25
RUN 200 MTRS
50 WALL BALL                               20/14
RUN 200 MTRS
25T2B
RUN 200 MTRS
50 SDHP                                           55/35
RUN 200 MTRS
25 PUSH PRESS                              95/65
RUN 400 MTRS                       


SMILE!!! :)) 








Sunday, November 20, 2016

THIS WEEK AT 911 CROSSFIT
NOVEMBER 21ST - 25TH

WEDNESDAY, NOV. 23RD & FRIDAY, NOV. 25TH - NORMAL BOX HOURS


SATURDAY, NOVEMBER, 26TH

9AM - NO MOBILITY CLASS

10AM - CLASS WITH COACH NICOLE


*** THURSDAY, THANKSGIVING, NOVEMBER 24TH ***
9AM - OPEN GYM
10AM - CLASS WITH COACH NICOLE 

Our 6th Annual FOOD Drive ends this week!
Please HELP by donating something for many who are not as fortunate to have a TG dinner.
DROP OFF at 911 Fitness this Tuesday, Nov 22nd 530am-830pm. Thank you! Jim 




MONDAY

WARM UP
PVC / FLOOR STRETCH

SWOD
E2MOM - FRONT SQUAT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%

WOD - 14 MIN AMRAP
10 SNATCH      95/65
12 JUMP LUNGE
14 OHS
ROW 250 MTRS


TUESDAY

WARM UP
PVC / FLOOR STRETCH

SWOD
E2MOM - PUSH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%


WOD - 3 RDS
100 SQUATS
50 PUSH UPS
25 PULL UPS



WEDNESDAY

WARM UP
PVC / FLOOR STRETCH

SWOD
E2MOM - DEADLIFT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%


WOD - 3 RDS
30-20-10
THRUSTERS          95/65
RUN 200 MTRS


THURSDAY - 10AM CLASS!!

         HAPPY THANKSGIVING!! :))

WARM UP
PVC / FLOOR STRETCH


WOD

             HERO WOD
FRIDAY

WARM UP
PVC / FLOOR STRETCH

SWOD
E2MOM - CLEAN & JERK
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%


WOD
50 DEADLIFT                      115/85
50 OH WALK LUNGES      45/25
40 BACK SQUAT                115/85
40 T2B
30 POWER CLEAN            115/85
30 WALL BALL                   20/14
20 DOUBLE UNDER
20 BURPEE BOX JUMP






Monday, November 14, 2016

THIS WEEK AT 911 CROSSFIT
NOVEMBER 14TH - 18TH

SATURDAY, NOVEMBER 19TH

9AM - MOBILITY CLASS WITH COACH DAVID

10AM - CLASS WITH COACH NICOLE 

MONDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - FRONT SQUAT
8X3 @ 85%


WOD

400 MTR RUN
25 PUSH PRESS      95/65
50 OHL                     45/25
50 MTR BEAR CRAWL
25 T2B
50 OHL                     45/25
400 MTR RUN

TUESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - SNATCH
8X3 @ 85%


WOD 4 ROUNDS

90 SECONDS - MAX KBSR - SINGLE ARM                 55/35
      (SWITCH ARMS AT YOUR OWN PACE)
***REST 30 SECONDS ***

90 SECONDS - ROW MAX MTRS 
*** REST 30 SECONDS ***
WEDNESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E90S - DEADLIFT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%


WOD- 21-18-15-12-9-6-3

BACK SQUAT    95/65
KBS-A                  55/35
HRPU

THURSDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E2MOM - BENCH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
4 @ 80%
6 @ 75%
8 @ 65%


WOD - 3 ROUNDS
SPRINT 50 MTRS
7 TIRE FLIPS
3 ROPE CLIMBS
200 MTR FARMERSWALK     55/35


FRIDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - CLEAN & JERK
8X3 @ 85%


WOD - 30 MIN CAP

20 PULL UPS
40 BOX JUMP OVER                     24/20
60 KB SNATCH (30 PER ARM)    45/25
80 JUMP SQUAT
100 DOUBLE UNDERS (200 SINGLES)
80 SIT UPS
60 WALL BALLS                             20/14
40 BAR REVERSE LUNGE           65/45
20 PULL UPS







Sunday, November 6, 2016

THIS WEEK AT 911 CROSSFIT
NOVEMBER 7TH - 11TH

SATURDAY, NOVEMBER 12TH

9AM - MOBILITY CLASS WITH COACH DAVID

10AM - CLASS WITH COACH NICOLE

*** CONGRATULATIONS TO JIM SAYIH & MICHAEL SAYIH FOR COMPLETING
FULL IRONMAN FLORIDA IN 16:35:54!!

TRAINING HARD FOR MONTHS, STRENGTH AND PERSEVERANCE, THEY WERE ABLE TO ACCOMPLISH SUCH AN AMAZING GOAL!! ***







MONDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E90S - FRONT SQUATS
5X5 @ 85%

WOD
30 THRUSTERS                       95/65
     50 B-FLY SIT UP
30 HANG POWER CLEAN    95/135
     50 B-FLY SIT UP
30 DEADLIFT                         185/135
     50 B-FLY SIT UP

*** BUY OUT - 2000 MTR ROW ***


TUESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E90S - STRICT PRESS
5X5 @ 85%


WOD - 12 MIN AMRAP
10 SUMO GOBLET SQUAT HIGH PULL    55/35
10 BURPEE OVER BAR

WEDNESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - DEADLIFT
5X5 @ 75%


WOD - 3 RDS
10 HANG SNATCH            95/65
1 ROPE CLIMB
200 MTR RUN
1 ROPE CLIMB
10 T2B
THURSDAY

WARM UP
PVC/FLOOR STRETCH

SKILLS - 3 RDS
3 SKIN THE CAT
25 DOUBLE UNDERS
30 SEC HSH
45 SEC L-SIT
10 V-UP


WOD
800 MTR RUN
       30 OHS                     95/65
200 MTR RUN
       30 KBS-A                 55/35
200 MTR RUN
      30 BOX JUMP        24/20
200 MTR RUN
      30 HRPU
800 MTR RUN


FRIDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E90S - CLEAN & JERK
5X5 @ 85%

WOD
ROW 25 CAL
     50 WALL BALL              20/14
     40 KBS-R                          70/55
     30  OHL                              45/25 
     20 PULL UPS
ROW 25 CAL
     20 PULL UPS
     30 OHL                             45/25
     40 KBS-R                          70/55
     50 WALL BALL               20/14
ROW 25 CAL


















Sunday, October 30, 2016

THIS WEEK AT 911 CROSSFIT
OCTOBER 31ST - NOVEMBER 4TH


SATURDAY, NOVEMBER 5TH

9AM - THERE WILL NOT BE A MOBILITY CLASS

9AM - 10:30AM - CAPOEIRA CLASS WITH COACH BATUNIDOS
        *** $10 FOR MEMBERS & $15 FOR NON MEMBERS ***

10:30AM - REGULAR WOD WITH COACH BATUNIDOS 
      



MONDAY

*** DRESS UP FOR HALLOWEEN!!  - OR BURPEES WILL BE ADDED  ;)) ***


WARM UP
PVC/ FLOOR STRETCH

SWOD
E2MOM - BACK SQUAT
5X5 @ 85%


WOD - 5 RDS - 5,4,3,2,1
SQUAT CLEAN       95/65
SPLIT JERK            95/65
OHS                           95/65

*** BUY OUT - ROW 1000 MTRS + 3 ROPE CLIMBS ***



TUESDAY

WARM UP
PVC/ FLOOR STRETCH

SWOD
E2MOM - PUSH PRESS
5X5 @ 85%

WOD - 3 RDS
RUN 200 MTRS
10 BOX JUMP BURPEES      24/20
15 KBS-A                                  55/35
  ***REST 90 SECONDS

*** BUY OUT - 2 MINS LATER -  EMOM - 6X3 @ 65% SNATCHES ***



WEDNESDAY

WARM UP
PVC/ FLOOR STRETCH

SWOD
E2MOM - CLEAN
5X5 @ 85%


WOD - LADDER  - 15 MINUTES OR UNTIL FAILURE 
3X - DEADLIFTS  - START @  135/105
RUN 200 MTRS

*** ADD 10LBS UNTIL 15 MINUTES/FAILURE ***



THURSDAY

WARM UP
PVC/ FLOOR STRETCH

SWOD - SKILLS - 5X
10 KIP
20 ARCH ROCK
3 SPRINT 50 MTRS - BUMPER TO BUMPER


WOD
1 MIN -    MAX FRONT SQUAT          95/65
  ** REST 30 SECONDS
1 MIN -    MAX PULL UPS  
  ** REST 30 SECONDS
2 MINS -  FRONT SQUAT
  ** REST 30 SECONDS
2 MINS -  MAX PULL UPS
  ** REST 30 SECONDS
3 MINS -  FRONT SQUAT
  ** REST 30 SECONDS
3 MINS -  MAX PULL UPS

FRIDAY

WARM UP
PVC/ FLOOR STRETCH

SWOD
E2MOM - BENCH PRESS
8X8 @ 65%% + 5 PUSH UPS


WOD - 21 -15- 9
21 WALL BALLS                        20/14
21 HRPU
ROW 750 MTRS

15 T2B               
15 HRPU
ROW 500 MTRS

9 STRICT PRESS                       95/65
9 HRPU
ROW 250 MTRS



Sunday, October 23, 2016

THIS WEEK AT 911 CROSSFIT
OCTOBER 24TH - 28TH

SATURDAY, OCTOBER 29TH

9AM - MOBILITY CLASS WITH COACH DAVID

10AM - CLASS WITH COACH NICOLE


THANK YOU VERY MUCH TO EVERYONE WHO DONATED AND THOSE WHO PARTICIPATED IN BARBELLS FOR BOOBS THIS PAST SATURDAY!!! 
WE PASSED OUR GOAL BY OVER $300 AND HAD AN AMAZING CREW PARTICIPATE IN GRACE.

AN AWESOME SATURDAY, WITH AN AWESOME CREW.
AGAIN, THANK YOU ALLLLLLLLLLL VERY MUCH!! 



MONDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - FRONT SQUAT
8X5 @ 75%

WOD - 3RDS @ 5 MINUTES
7 SLAM BALLS            20/15
7 OHL                             45/25
7 BOX JUMP OVER     24/20
REST 2 MINUTES



TUESDAY

WARM  UP
PVD/FLOOR STRETCH

SWOD
EMOM - STRICT PRESS
8X5 @ 75%

WOD - 3 RDS
400 MTR RUN
10 TIRE FLIPS
200 MTR RUN
10 CLEAN & SQUAT    95/65






WEDNESDAY

WARM UP
PVC/FLOOR STRETCH



SWOD
EMOM - DEADLIFT
8X5 @ 75%



WOD - 3RDS
5 HSPU
10 WALL BALLS          20/14
15 T2B
5   OHS                           95/65                     
10 BURPEES
15 SUMO DL HP           70/55 (KB)







THURSDAY

WARM UP
PVC / FLOOR STRETCH


SWOD - SKILLS - 5X
L-SIT - 30 SECONDS
5 RING DIP & PULL UPS
10 HALLOW ROCK
** 3 MU


WOD - EMOM 12 MINS - 2,4,6 = ALL IN 1 MINUTE
2 DEADLIFT           135/105
4 JUMP SQUAT
6 KBS-R                   70/55








FRIDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - CLEAN & JERK
5X5 @ 75%

WOD - ALL KETTLEBELLS - 55/35
20 KBS-A                  
25 PUSH UPS
20 CLEAN & JERK (10 PER ARM)
25 PULL UPS
20 SNATCH (10 PER ARM)
25 B-FLY SIT UPS
10 THRUSTER (RIGHT ARM)
25 DOUBLE UNDER (50 SINGLES)
10 THRUSTER (LEFT ARM)

*** BUY OUT 800 MTR RUN***


Sunday, October 16, 2016

THIS WEEK AT 911 CROSSFIT
OCTBOER 17TH - 21ST


SATURDAY, OCTOBER 22ND:

9AM - MOBILITY WITH COACH DAVID


10AM - BARBELLS FOR BOOBS WITH COACH NICOLE

(ANOTHER WOD TO FOLLOW)

REGSITER ONLINE @
HTTPS://FUNDRAISE.BARBELLS.FORBOOBS.ORG/TEAM/91789

$25 DONATION

MONDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EVERY 90 SECONDS - OHS
8X3 @ 85%

WOD - 4 RDS
15 CLUSTERS                            95/65
1 ROPE CLIMB
200 MTR FARMERSWALK     55/35


TUESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EVERY 90 SECONDS - SPLIT JERK
8X3 @ 85%


WOD - 3 RDS
20 DEADLIFTS          185/135
RUN 200 MTRS
20 PULL UPS
RUN 400 MTR
WEDNESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EVERY 90 SECONDS - SNATCH SQUAT
8X3 @ 85%

WOD - 15 MIN AMRAP
21 WALL BALLS      20/14
21 HRPU
21 KBS-R                    70/55


THURSDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - FLOOR BENCH PRESS
8X5 @ 65%

WOD - 3 RDS
ROW 250 MTRS
15 T2B
15 GOBLET SQUATS
REST 2 MINUTES



FRIDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EVERY 90 SECONDS - BACK SQUAT
5X5 @ 75% 

WOD
10  HSPU
20  BURPEES
30  BOX JUMP         24/20
40  JUMP LUNGE   (20 PER LEG)
50  B-FLY SIT UP

50  DOUBLE UNDER (100 SINGLES)
40  PLANK TUCK
30  MOUTAIN CLIMBERS   (15 PER LEG)
20 CAL ROW
10 K2OE

10  HSPU
20  BURPEES
30  BOX JUMP         24/20
40  JUMP LUNGE    (20 PER LEG)
50  B-FLY SIT UP