Mobility class free to BNI members

Mobility class at CrossFit BNI – free to members from Brandon, Valrico, Riverview, and throughout the Tampa Bay Area

Mobility ClassIf you are looking for a way to perform better during your workouts, recover quicker after an intense WOD, or feel better and more refreshed on a daily basis, the CrossFit BNI Mobility Class is what you have been looking for.

Taught by Damion Jones, our Trainer and a licensed Physical Therapist, this 1-hour class is held every Thursday night at 7 p.m. Damion will cover some guided stretches, and mobilizing techniques to help keep an active body, free of strains, pains, range of motion limitations, tightness, and soreness.

This class is free for our BNI memebers and can be tremendously helpful at addressing a number of common problems. See Mike, Beth, or Damion if you have any questions. Registration is required and space is limited, so don’t wait!

Coming in September: Lift More Oly 2-Day Event at CrossFit BNI

Lift More Oly 2-Day EventAt CrossFit BNI, we are committed to seeing our athletes meet each and every goal they have set for themselves. Whether we’re programming WODs, coaching a skill or movement, or providing a much-needed bit of motivation as the AMRAP clock winds down, our greatest joy comes when we see our athletes break through and accomplish something they might not have previously thought possible.

With that in mind, we are bringing the Lift More Oly 2-Day Olympic Lifting Event to CrossFit BNI. This event - and the coaches who put it on – travels the globe seeking to provide the very best in Olympic lifting instruction. Don’t miss out on this truly unique experience. This seminar covers:

  • Weightlifting theories and practice
  • Progressions practicing bar path and key positions to produce maximum force
  • Cues to build kinesthetic awareness
  • Proper technique for more efficient movement
  • Drills to improve strength and reinforce technique
  • Demonstration of movements for repetition
  • Mental exercises for attempting maximal lift
  • Exercises and drills that are most effective for mastery
  • Nutrition for optimal performance
  • Why Olympic Weightlifting is the most mentally challenging sport

For more information or to register for this event, check out the Eventbrite link below.

Register for the 2-Day event HERE

Bay Area Beatdown Photo Gallery

Bay Area Beatdown Features the Fittest in Tampa Bay

The 2013 Bay Area Beatdown is in the books and it was an incredible success. The athletes who competed gave everything they had and showed the kind of community and support that CrossFit has become famous for. Thanks to our friends at Jay Knickerbocker Photography, we can relive the moments, effort, and emotion of this year’s competition.

Bay Area Beatdown Results and Review (Video)

2013 Bay Area Beatdown is Officially in the Books

Bay Area Beatdown ResultsHundreds of athletes from around the state descended upon the Florida State Fair Grounds for the second annual Bay Area Beatdown hosted by CrossFit BNI. Over two days of competition, the participants were tested in a wide variety of strength and endurance skills. Whether it was climbing a rope, completing as heavy a thruster as possible, performing unique gymnastics-style movements on the rings, lifting atlas stones, or anything else, these athletes did everything they could to determine who is the fittest in Tampa Bay.



If you missed this year’s event, check out some of the highlights. Special thanks to Saringo Picture Co. for providing this footage.

Bay Area Beatdown from Roy Saringo on Vimeo.

Check out the results here:

The 2013 Bay Area Beatdown is Coming

CrossFit BNI to host 2013 Bay Area Beatdown for athletes in Tampa and Beyond

Bay Area Beatdown 2013CrossFit BNI is proud to be hosting this year’s Bay Area Beatdown on October 5-6 for CrossFit athletes in Brandon, Riverview, Lakeland, Tampa, Orlando, and through the state. This year’s event will take place at the Florida State Fairgrounds and will be bigger and better than last year’s inaugural competition.

While the WODs won’t become available until the day of the event, there is plenty of information already provided if you follow the links below and throughout this site.

We are looking forward to a tremendous two-day event that will once again settle the debate over who are the Bay Area’s fittest athletes.

Bay Area Beatdown Official Site

Bay Area Beatdown Registration

Bay Area Beatdown Division Standards

Bay Area Beatdown 2013 Division Standards

Bay Area Beatdown VenuePlease follow the recommendations below when choosing a division in which you intend to compete. While this list does not specify the number of repetitions, or how the exercises are combined in any of the workouts, it does specify the skills and approximate weights incorporated in all of the primary workouts. This list MAY or MAY NOT include exercises that will be performed in any bonus sessions or tie-breakers (participation in the bonus sessions is not mandatory; but will affect overall scoring).

Rx Division:
 Clean (1RM) @ 235# men / 145# women
 Deadlift (1RM) @ 315# men / 215#women
 Double Under
 Pistols
 Rope Climb
 Snatch (1RM) @ 185# men /115#women
 Handstand Push Ups
 *Ring Handstand Push Ups

Masters Division & At least one person on each team in the Team Division:
 Clean (1RM) @ 185# men / 115# women
 Deadlift (1RM) @ 265# men / 185#women
 Double Under
 Rope Climb
 Snatch (1RM) @ 155# men /100#
women

Scaled Division:
 Clean (1RM) @ 155# men / 95# women
 Deadlift (1RM) @ 225# men / 135#women
 Rope Stand-Ups/Assisted Rope Climbs
 Snatch (1RM) @ 135# men /85#women
 Air Squats
 Single Unders

Also, all athletes in all divisions need to be capable of performing the following general exercises (list MAY or MAY NOT include exercises that will be performed in any bonus sessions or tie-breakers):

 Common callisthenic exercises (push-up, burpee, sit-up, squat, jump rope, or lunge)
 Common endurance exercises (running, rowing, biking, or swimming)
 Common weightlifting movements (back/front squat, deadlift, shoulder press, bench press)
 Jumping onto and over objects (such as the box jump or box jump-over)
 Kettlebell Swings
 Olympic Lifts (the clean, the snatch, and the jerk)

For more information, visit the official Bay Area Beatdown site or contact CrossFit BNI today.

CrossFit BNI Participates in 31 Heroes WOD

CrossFit BNI Participates in 31 Heroes WOD

Here is a photo gallery that shows the action from Saturday, August 3. More than 50 CrossFit BNI athletes attended the event to show support for and pay tribute to the soldiers who died on August 6, 2011 serving our country. Thank you for everyone who attended this year’s 31 Heroes WOD. We look forward to seeing you again next year.

31 Heroes WOD

CrossFit BNI to Take Part in 31 Heroes WOD

31 Heroes WOD

CrossFit BNI will proudly participate in the annual “31 Heroes” WOD to honor the 31 Americans killed in action in Afghanistan on August 6, 2011, with all proceeds benefiting the Travis Manion Foundation and the Snowball Express. In order to do our small part in remembering these great Americans as well as to help make a difference in the lives of military families through these charities, we are encouraging all CrossFit BNI members to join us in taking on the tremendous challenge of the “31 Heroes” WOD.

The 31Heroes Project was created in response to the tremendous amount of military lives lost on one dark day of combat. Many of the fallen were Special Operators from the Navy’s SEAL community, and the project has been sponsoring a “workout to remember” as tribute. The first event was held just four weeks after the tragedy. This is a project and a tribute that has only grown due to the outpouring of support shown by the entire CrossFit community.

“31 Heroes” WOD:

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps

The WOD takes 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

For more information on how to become a part of CrossFit BNI’s involvement in the “31 Heroes” WOD, contact us or visit the 31Heroes Project today.

Power & Strength Program

CrossFit BNI Introduces Power & Strength Program

CrossFit BNI's Power and Strength ProgramCrossFit BNI offers a power and strength program for those who would like to get stronger, more explosive, or simply focus on the three primary lifts – the deadlift, the squat, and the shoulder press. This class is not intended for novices. You must demonstrate a moderate level of proficiency in the basic lifts, which roughly equates to between six and twelve months of CrossFit or equivalent program involving the three lifts.

This program will work on building the mobility to execute the lifts safely, working progressively towards heavier lifts, and building supporting muscle groups to aid in perfect form throughout the lifts. We will also incorporate specific techniques to increase your speed and explosive power, which will translate to increase speed and power in the standard lifts, as well as sports-specific movements or competition performance.

The Strength and Power Program will meet twice per week plus a mobility, nutrition discussion, and recovery day. Program members are also authorized to attend the
regular CrossFit classes during the program (at the unlimited membership level); however, specific guidance towards METCON will be issued on the first day of the
Power & Strength Program – as a means to insure gains and combat overtraining.

Program 1 Week at a Glance:

  • Two days of power & strength
  • One day for accessory, mobility, nutrition, and recovery session
  • Two days of light METCON WODs
  • Two days for rest, run, or bike

Program 2 Week at a Glance:

  • Two days for light METCON WODs
  • One day for an accessory, mobility, nutrition, and recovery session
  • Two days for power & strength
  • Two days for rest, run, or bike

Attendance is limited to four people for each of the three time slots offered (6am, 6pm, and 7pm), for a period of one to three months at a time (will maintain a waiting list as required). The first class starts on 21 May, 2013. Contact CrossFit BNI to reserve your space!

Advanced Olympic Lifting Program:

CrossFit BNI offers an advanced Olympic Lifting Program for those who would like to improve their technique with Olympic lifts (the Clean, the Jerk, and the Snatch), and build strength in the accessory movements that support the Olympic lifts. This class is not intended for novices. You must demonstrate a moderate level of proficiency in Olympic lifts, which roughly equates to between six and twelve months of CrossFit or equivalent program involving the three lifts.

This program will work on building precision and familiarity with the techniques, the mobility to execute the lifts safely, working methodically towards heavier lifts, and building supporting muscle groups to aid in perfect form throughout the lifts. This is not a program designed to test individuals’ maximum lift capabilities.

The Olympic Lifting Program meets twice per week. Program members are authorized to attend the regular CrossFit classes during the program (at the unlimited membership level); however, specific guidance towards
incorporating maximum effort Olympic lifts in WODs will be issued on the first day of the Olympic Lifting Program – as a means to insure gains and limit overtraining and injuries.

Program Highlights:

  • Week One – Pulling from the floor (the set-up), bar grip and hand position, posture, three landmarks, finishing the pull, mobility.
  • Week Two – Week one refresher, front rack, jump and land, split jerking, overhead stability, accessory strength.
  • Week Three – weeks one and two refresher, discovery of one repetition maximum weight for the clean.
  • Week Four – Program refresher, discovery of one repetition maximum for the snatch.

Attendance is limited to four active members, for a period of one month at a time (will maintain a waiting list as required). The first class starts on 19 May, 2013. Contact CrossFit BNI to reserve your space!

CrossFit BNI to Host Hockey Night at Tampa Bay Times Forum

CrossFit BNI will be hosting an event perfect for the hockey fan or anyone who is interested in getting together for an evening of great times. On Saturday, March 16 everyone is invited to join the BNI crew as the Tampa Bay Lightning host the Carolina Hurricanes at 7PM. For $125, guests will be treated to all you can eat and drink (including beer, wine and cocktails) in the Channelside CLub, a Lightning 20th Anniversary hat and an ticket to an upcoming Tampa Bay Storm arena football game.

Contact Mike Caldwell at CrossFit BNI or click on the email link at the bottom of the page to RSVP today.