Deadlifts, Dips and Sand Bags

May 20, 2013 By Leave a Comment
Michelle picking up some big weight!

Michelle picking up some big weight!

Get ready for another repeat workout today!  This one comes from back in October on the 23rd.  If you were with us then check your wod book for your times.  Make sure to set your back on the deadlifts before moving the bar.  Shoulders and hips should rise at the same time until the bar passes your knees.  Then you will stand it up pushing your hips to the bar.  This is 50 total deadlifts so make sure you listen to your coach and stay focused on your form.

Workout of the Day 5/21/13:

5 Rounds for Time: (last done 10-23-12)

  • 10 Deadlifts (225,155)
  • 10 Ring Dips
  • 200 Meter Sand Bag run (50,25)

*Post times to comments.

 

Filed Under: Crossfit, WOD

Monday Choices

May 19, 2013 By 1 Comment
Partner tire flips!

Partner tire flips!

Lots of people ask us why we front squat.  Well, for one, it is an amazing midline stabilizer but, two, it is integral to the Olympic clean.  I have seen athletes get underneath big clean pr’s and not be able to stand it up.  Today as you are hitting those heavy sets of 3, picture yourself nailing that pr clean and then standing it up.

You get to choose your metcon today.  The first one many of you will remember from Foundations class.  Give it a shot.  I am sure that you will crush your previous rep total.  There is no scaling the second AMRAP.  So if you can’t clean the weight, stick with the first.  They are both awesome wods!

Workout of the Day 5/20/13:

Front Squat 3-3-3-3-3

Then,

7 Minute AMRAP:

  • 7 Medicine Ball Cleans (20,14)
  • 7 Burpees

Or try this:

  • 7 Squat Cleans (95,65)
  • 7 Burpees (6 count)

*Post front squat weights and AMRAP rounds to comments.

Filed Under: Crossfit, WOD

Workout Partners

May 17, 2013 By Leave a Comment
Stephanie and Amber working on getting to the podium!

Today is the final day of our bring your friend week.  We have a really awesome partner workout planned so get here!  Don't forget to check out our Facebook page for updates on events and gym news.  For those of you who don't have Facebook, all … [Continue reading]

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Time to Tabata

May 16, 2013 By 1 Comment
May Foundations class going for a little run.

  Bring a friend day continues at CrossFit Brier Creek.  Today we have a classic CrossFit Tabata interval workout.  We spend lots of time moving and lifting heavy weights.  Today all you have to move is your body.  Its always amazing … [Continue reading]

Filed Under: Crossfit, WOD

Bring a Friend!

May 15, 2013 By 1 Comment
Bring em in!

Today kicks off 3 days of "Bring your Friend".  Feel free to bring as many as you want.  As always, we will be scaling the wods to give everyone a taste of CrossFit.   We are really excited about showing off CFBC! The workout of the day is a … [Continue reading]

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Mastery

May 14, 2013 By Leave a Comment
Jacob schooling us on the proper set up for a jerk.

We are rolling back around to the jerk today and spending time on skills.  You can use a power jerk or split jerk depending on your experience level.  We want you to master the power jerk first and then we will get into the split jerk.  5 heavy … [Continue reading]

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Helen

May 13, 2013 By Leave a Comment
So proud of our 1st place ladies team at the Battle of the Boro.

Today we have another repeat benchmark workout to go after.  Helen is another CrossFit classic that involves some basic movements; running, kettlebell swings and pull-ups.  Its important to stay moving on this one and work hard to stay unbroken on … [Continue reading]

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CFBC Flexing

May 12, 2013 By Leave a Comment
Our CFBC Ladies taking the world by storm!

CFBC Had an amazing showing this weekend at the Battle of the Boro!  Congratulations to Nikki and Alexis for their first place finish in the Women's RX'd division and to Amber E. and Stephanie B for their 3rd place finish in the Women's scaled … [Continue reading]

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110 Percent!

May 9, 2013 By 2 Comments
Mike G. completing his first rx'd wod!

***CFBC is closed Saturday due to many athletes and coaches going to test their fitness at the Battle of the Boro.  Sorry for any inconvenience.*** If you haven't noticed, we have added some more benchmarks to our leaderboard.  They are all … [Continue reading]

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Challenge

May 8, 2013 By Leave a Comment
Nice pistol!

This one promises to be an awesome challenge for Thursday!  Buy in with a row and continue on with double unders, squats and pull-ups.  Rest 3 long minutes and go after it again.  Good times had by all! Workout of the Day 5/9/13: 2 rounds … [Continue reading]

Filed Under: Crossfit, WOD
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