12-13-09 Sunday Rest Day "No day is so bad it can't be fixed with a nap." ~Carrie Snow

12-13-09 Sunday

Rest Day

"No day is so bad it can't be fixed with a nap." ~Carrie Snow

Tactical Fit Ormond

12-12-09 Saturday CrossFit40 Outside the Box no CrossFit session in the box today Mud Run Training Stonewood Grill Holiday Classic Run/Walk 5K

Yup, kettlebell swings with a 17 pound frozen turkey anyone?

12-12-09 Saturday

CrossFit40 Outside the Box
no CrossFit session in the box today

Where: Stonewood Tavern A1A
Meet: 7:00-7:15am

Mud Run Training
Stonewood Grill Holiday Classic Run/Walk 5K

Directions: From I-95 take exit #268 (Hwy. 40) to Ormond Beach. Go east to the beach; at Atlantic Avenue turn right (south) and go 2 blocks to Stonewood's (on the right). Parking: Available on either side of restaurant and in the office building parking lot south of the restaurant. Shirt & Number Pick up: 6:45am - 7:45am Race day at restaurant. Registration Fee: $30 day of race
Tactical Fit Ormond

12-11-09 Friday WOD Get in here, tear up some TRX and swing some damn kettlebells.

12-11-09 Friday

Warm-Up

10 minutes of whatever the hell you want to do.

WOD

Get in here, tear up some TRX and swing some damn kettlebells.

Tactical Fit Ormond

12-10-09 Thursday WOD for time: 21-15-9 Overhead Squat 95/65 Barbell Row (supine grip) 95/65

12-10-09 Thursday

Warm-Up
400m run
2 min Sit-Up Challenge
400m run

WOD

for time:
21-15-9

Overhead Squat 95/65
Barbell Row (supine grip) 95/65

Tactical Fit Ormond

12-09-09 Wednesday WOD Using your 5 x 5 calculations: Deadlift 5-5-5-5-5 -then- Cindy 5 rounds for time

Good gollly Miss Molly, this place is hu-age!

12-09-09 Wednesday

Warm-Up
Jump Rope
3 mins

WOD
Using your 5 x 5 calculations:
Deadlift 5-5-5-5-5

-then-
Cindy
5 rounds for time

5 Pull-Ups
10 Push-Ups
15 Squats

Tactical Fit Ormond

12-08-09 Man Maker Tuesday Classes Resume Normal Schedule

Warm-Up

Using a #5 plate or dumbbell
Dynamic Shoulder Stretches

12-08-09 Man Maker Tuesday

5 Rounds for time:

5 Man Makers
Run 400 meters

Today's programming courtesy of BTB CrossFit

Tactical Fit Ormond

12-07-09 Monday Night Classes / On-Ramp Canceled

Pardon Our Mess We're Expanding!

Over 3,000 square feet to get loud in coming soon.

Just when you had it all figured out!

This evening's (Monday 12-7) CrossFit and On-Ramp sessions will be cancelled due to painting the floor inside the gym. The concrete floor in our existing space is being sealed and painted at 3pm today. The odor is very strong. It burns the eyes and throat and causes headaches and nausea. Not a good environment to do a WOD in. (or have your son in) Due to the unpredictable weather, I have decided to cancel classes rather than have you show up only to have it rain. On-Ramp and CrossFit will resume normal schedule tomorrow, Tuesday 12-07-09.

I apologize for the late notice and inconvenience. Thank you for your patience with all of the dust and crazy workout conditions during our expansion. We should have everything back together and up and running normally by next Monday. :-) More room for more fun!

If you have any questions, please feel free to give me a call 1 -386-986-9381 ~Tish

Tactical Fit Ormond