some new faces

We would like to welcome some new members to the box. Mark, Clint, Sherri, Joe and Melissa. Have fun guys!


front squat 5x5

tabata squats, pull ups, push ups, situps


skill work


500m row

25 burpees

25 box jumps (24/20)

400m run

x3 for time


back squat 5x5 with 2 drop sets

shoulder press 5x5



9 kb swings

12 push ups

200m run

x5 for time

Programing courtesy of CrossFit Retribution.


Were coming into summer and for us in Florida it already feels like the dead of summer. It is important to drink plenty of water especially now when working out. I'd like to share an article I wrote when working as a personal trainer. A lot of people don't like to sweat when working out but facts are you should be sweating. It will help ramp up that metabolism and help with shedding some weight and toning.

The Facts on H2O and YOUR Body

As I trainer I always ask my clients in the beginning how much water they drink. The answer majority of the time is very little if at all. My favorite answer is “ Ohh I don’t like water so that’s why I barley drink it”. Well whether your goals are weight loss, toning muscle or putting on muscle, the facts are YOUR body needs water.

Everyone’s body is made up of 75% water. Your body, every part, needs water to function and stay healthy. In your car it needs oil to operate properly, if the oil is getting old your engine doesn’t run right and if your engine is low on oil it can eventually break down. Well your body is the same; you need to constantly put water in it to run at maximum performance.

Every person should at least be drinking 2.5 liters a day. If you’re exercising regularly you will need to drink more. Simply put whether you like it or not it is your responsibility to your body from your muscles to your skin to drink water.

Most people that are trying to loose weight don’t realize that drinking more water will help with loosing those pounds. It will help with suppressing your appetite and improving muscle tone. If you drink ice water it will help burn calories quicker by speeding up your metabolism since your body needs to work harder to bring the water to body temperature. Most people don’t realize that a lot of times that they go to eat thinking they are hungry, they are really dehydrated and need some H2O. Your body will tell you when it’s truly hungry. So the next time you think your hungry try drinking a glass of water instead. Make this a daily practice and you’ll be amazed at the results.

Some other benefits are helping with chronic fatigue, allergies, depression, digestive problems, and urinary tract problems. Drinking enough water can actually prevent water retention.

The list of the benefits goes on and on. So if you are the type of person that doesn’t drink much water throughout the day or at all, look at the facts and reconsider your actions. If you are trying to make a healthy lifestyle change than I suggest you get out that glass of water and drink up!




deadlift- work up to 5rm


deadlift (90% of bodyweight) / burpee box jump (24/20)



Skill Work:

Snatch progression with weight 1. squat snatch 2. hang snatch 3. power snatch

muscle ups

work in sets of 5 snatches, 3 muscle ups


1000m row for time


front squat 5x5

hang clean 5x3


1 min row for calories

1 min rest

1 min slam ball (catch on first bounce)

1 min rest

1 min box jump (24/20)

2 min rest

x 3-5 rounds time permitting

Team Fran

Don't forget tomorrow is team fran, hope to see you out there.

We would like to say welcome to some new people to the box: Cindy, Jimmy, Joe and Sara.

T-shirts have been ordered, they should be in by 6/13/11. We are getting mens medium and large, womens small and medium.

They are a dark charcoal  tri-blend with our logo on the front and unbroken on the back. $20 dollars per shirt so grab them up while you can.


bench 5x5 then work up to 1rm

back squat 5x5 then work up to 1rm


100m sprint , 10 push ups x6

1 min recovery between rounds

Page 108 of 110


CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit