CUPID Competition WODs

There will be two Workouts in this competition. Women's and Men's Division will have 3 heats each.

WOD 1

With a 6 minute running clock complete the following:
3 Rounds of:
12 Deadlift #135/85
6 Hang Power Cleans #85/55

With the time remaining complete ME (Max Effort) of Burpees to a 6inch Target.

In this WOD each person will have 2 bars set up. One with their Deadlift weight on the bar and their Hang Power Clean weight on the other bar. The Burpees will be chest to ground with a jump up to a 6 inch target (rings) overhead with an extended arm.


WOD 2

With a 10 Minute time cap complete One Round of the following:
100 Singles
40 Air Squats
20 Sit-Ups
10 Hand Release Push Ups
30 Russian Kettle Bell Swings #53/35
10 Hand Release Push Ups
20 Sit-ups
40 Air Squats
100 Singles

In this WOD if you complete the entire workout your time will be recorded. If the time cap is NOT met you will be scored on your total reps completed.


IMPORTANT:
There will be time set aside this week and next, during regular class times, to go over the movements in this competition.

CrossFit Trainer Position Available!

CrossFit TFB is looking for a Trainer!

Here are the details of the position. Please contact Brian Abshire at 321-443-8804 for interest and/or questions.

OVERVIEW:
To provide coaching and training to assigned groups of athletes using the CrossFit methodologies and to ensure safety and facilitate performance towards planned goals.

PRIMARY FUNCTIONS:

• Coach or assist in coaching pre-programmed WODS.
• Attend weekly and monthly staff and coaching meetings.
• Participate in coaching special events, challenges, and community workouts.

REPORTING STRUCTURE:

Report to owner.

QUALIFICATIONS:
Minimum of one year CrossFit coaching experience is recommended but not required. Proven success with client recruitment and program development. Outstanding communication skills including; social media, email, public speaking, and small group interactions. Excellent listening skills. Team player.

TRAINING REQUIRED:
Minimum of 1 year CrossFit coaching experience at an established affiliate recommended but not required. Level 1 CrossFit Certified is a must.

PERFORMANCE APPRAISAL:
Quarterly, semi-annual, annual.

COMPENSATION:
This is not a paid position but will develop into one. We are looking for an excellent trainer who is well versed in the CrossFit methodology. We have long term growth opportunities available for the right person willing to prove themselves capable, responsible, and trustworthy. Willing to explore a trade of Membership for this position.

COACHING STYLE:
We are seeking a trainer who is extremely active. One who follows mechanics, safety, and form more than anything else. We do NOT need a coach who sits on the sideline, goes over the WOD, and does nothing else. You NEED personality and people skills for this position.

Please call 321-443-8804 to apply. Applications will be done in person so you will need to set up a time to visit the gym and meet the owner.

Melissa Hillis Testimonial

Melissa Hillis, a member at CrossFit TFB, gives her experience and advice about our gym and what CrossFit can do for you!

2014 "Cupid" In-house Competition

CrossFit TFB is constantly working to improve our members' experience. One huge way we can is offer you, our members, an opportunity to compete. We will be hosting an In-House competition called "Cupid". This will take place on Saturday February 22nd, 2014 at 10 a.m.

In-House competitions are the best place for members of a CrossFit community to learn how to push themselves. Competition means getting to know how your body works under pressure, finding a comfortable limit and pushing through for a few more reps. Competitions keep you focused and brings out things you never really knew about yourself as an athlete. Most of all its FUN!

At TFB we would love for all of our members to participate in this event. The best feeling as a coach is seeing our athletes execute movements in a workout that you worked hard for and we helped to develop. Join the FUN by competing in CrossFit TFB's first ever In-House Competition, "Cupid"!

Sign up at the box today!

DETAILS:

Cupid is an Individual competition. We will have a Women's Division and Men's Division. There will not be an RX or Scaled Division it will be even across the board with movements (see below). The 1st place finishers of each Division will win a prize!

Movements:
Thrusters #85/55
Push Press #85/55
Front Squat #95/65
Singles
Wall Balls #20/14
Running
Burpees
Box Overs
Sit ups
Hand Release Push Ups
Ground to Overhead
Air Squats
Russian Kettle Bell Swings #53/35


WODs will be announced 2 weeks Prior to the competition. You will be able to set time with Coach Brian and Trainer Josh as well as Jackie to work on these movements that will be in the competition. With that being said those 3 will be the judges for the competition. We may have a surprise guest judge to help as well! Good Luck!

2014 CrossFit Open

The CrossFit Open is upon us!

Worldwide Open registration begins January 15th!

“The 2014 season begins with the worldwide Open competition. Everyone in the world is invited to compete in five workouts over five weeks, posting their scores online in real time. Last year, almost 140,000 athletes competed in the Open.

 

Every Open workout needs to be validated to count. Competitors will have two options to validate their performances. They can work out at a local affiliate, where they will be judged in person, or they can submit video evidence of their performance to the entire community. There is no limit to the number of attempts an athlete can make, provided the score is submitted prior to the close of each week.

 

Competitors will be ranked both worldwide and by region. The 48 fittest individual athletes and 30 fittest teams from each region will earn invitations to one of 17 Regionals. This is the first chance athletes will have in 2014 to establish their international standings.

 

The CrossFit Games stand alone as the ultimate test of fitness. No test, regardless of its lofty claims, can grant legitimate title to the best without first providing access to all. The Open is a truly “open” competition. Anyone from anywhere can participate.

After the Open, the fittest from each of 17 regions around the world move on to the next phase of the season—Regionals. Athletes and spectators will gather in masses to watch CrossFit competition in a live format. Under the critical eye of Level 1 judges and in front of hundreds of cheering spectators, each region’s best athletes will battle for a few precious Games-qualifying spots.” – (games.crossfit.com)

 

Register with our affiliate to participate at http://games.crossfit.com/about-the-games/the-open .  This is a great chance to see where you stack up against all the other CrossFitters in the world! Get after it!

 

 

 

 

FREE WEEK!!

Come try out CrossFit for a week FREE! Printable week passes will be available shortly. Week passes will also be available at CrossFit TFB gym if you are unable to print one out yourself.

Shirts Shirts SHIRTS!!

Buy your CrossFit TFB shirt and support a healthy-fit life!!

I love my gym!

 

A place for sweat, grunts, moans, yelling, clapping, cheering, puking, high fives, fist bumps, occasionally swearing, big, small, tall, short, male, female, chalk clouds, the strong, the weak, the fast, the slow, good days, bad days; a place for friends... a place for you!

 

 

 

Gym Updates!

Exciting things going on at Fitness Box this month!!
First off, our gym is continuing to grow and grow! We're getting new members daily and I'm excited they will be joining the great group we already have!

We have had an average increase of 15# in everyone's Max Lifts and it's only been about a month for most! Early next week we will have our climbing rope. This will give a fun twist to some WO...Ds!
We will be continuing to bring in new equipment, which brings me to the garage sale this weekend. The sale will run from about 6:00am till 10:00am. This means we will only have ONE FREE SATURDAY WORKOUT AT 10:00AM!! Bring a friend or two or three or four.... it's FREE FREE FREE!!

NOTE: Our shirts are expected to be in tomorrow! They are all $15 each. Bring your money tomorrow to pick it up!

Isaiah 41:10 fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

The king of all measurable strengths is absolute strength, but overall the true king of strengths is mental strength.

Another great DEP Call today! Fitness Box was presented with a Certificate by Air Force Staff Sgt. J.R. Hair and Staff Sgt. David Bristow but we should be thanking them for allowing us to be apart of the preparation in the future of these young men and women.
Everyone went through a 12 min AMRAP, planning for the top 2 finishers to go head to head afterward. Turns out 3 guys, Jarrod, Tyler and Jonah, finished at the top with 166 reps. It was an exciting, fast-paced hour and I can't wait for the next one.

Previous Air Force DEP Call 4/2/13

Last Month's DEP Call was a huge hit! Everyone of the young individuals did a great job learning the movements in the workout and listened very well. Some might not have done as well as they hoped, but hopefully they have been working the last month on their weaknesses and overall fitness level. I'm looking fwd to Tuesdays DEP Call and seeing where they stand physically!! Here's a look at last month's U.S. Air Force DEP Call.

About that time again! Air Force DEP Call next Tuesday at 4:00pm at the Fitness Box!! This means our usual 4:00pm session is canceled.
If you have the slightest interest in joining our U.S. Air Force message me and I will get you in touch with J.R Hair and David Bristow. Two awesome guys that will answer your questions and get you started with a well-respected career!

04/12/13

There will only be a 5:00pm session today again. We'll still have the free community sessions at 9:00am and 10:00am tomorrow morning! Great opportunity for a make up workout (or two)! Next week we'll be back to our normal scheduled times.

Update: Jackie and Bryson will be coming home today! Now it's time to introduce Gainer (our pitbull) to his brand new little brother

Baby 'Bryson Jackson Abshire' born April 9, 2013 at 10:52pm.

7.3lbs 17.5" long

Back in the gym today.. There will be one session at 5:00pm! Hope everybody had a good workout or day off yesterday.. let's get back at it and have a solid afternoon!!

Update: Jackie is up and moving around independently now, and Bryson is eating away! Brian got to meet his little brother for the first time last night and he was soo excited!

4/6/13

Couple new faces this Saturday morning, thanks for coming out! 400m runs and a Tabata workout to kick the weekend off. Be safe everyone, see ya'll Monday!
*image: 4/5/13 Partner Workout

If you know of or are someone looking to join a gym that focuses on; the excitement of functional and dynamic exercise and lifestyle with fluid and diverse movements to bring you the best mix of endurance and strength, then give me a call! My goal is to prepare you physically, mentally and spiritually for any challenge you may face in life. You'll be trained by a knowledgeable, well-educated coach that gives you every opportunity to achieve your goal(s). Fitness Box is a community of individuals with many different goals but one objective: To achieve a HEALTHY-FIT LIFE! So come join us and see for yourself!

                WHY DO YOU WORKOUT?

3/21/13

4pm, 5pm, and 6pm group classes this afternoon.

New Movement: Ring Push Ups (incorporate into warm up)
Then- Find 1RM Power Clean

WOD:
3 Rounds for time:
10 T2B
10 Pushups
10 Pull Ups
-60 Sec Rest
3 Rounds for time:
10 Knees to Elbows
10 Hand Release Pushups
10 Chest To Bar

Post: 3 Minute Burpee Challenge!