12.16.17

Saturday, December 16, 2017 Teams of 2: Row 35 minutes for meters (switch every 2 minutes) Every 5 minutes perform 15 burpees We are going to get to know the rower really well today. With a partner you will be rowing for 35 minutes. Switch places...

Read more

12.15.17

Friday, December 15, 2017 “Fran” 21-15-9 (for time) Thruster (95,65)(75,55)(55,35)(35,15) Pull-ups Fran is probably one of the most well known (and hated) CrossFit benchmark workout. Done right, this will leave your lungs burning. We...

Read more

12.13.17

Wednesday, December 13, 2017 6 Rounds: 30 seconds of toes-to-bars Rest 30 seconds 30 seconds of dips Rest 30 seconds 30 seconds of body-weight deadlifts Rest 30 seconds 30 seconds of push-ups Rest 30 seconds With this one you will be trying to...

Read more

12.12.17

Tuesday, December 12, 2017 15 Minute AMRAP: 250 Meter Row 10 Push Presses (155,105)(135,95)(115,85)(75,55) 20 Sit-Ups Today you just have to keep moving for 15 minutes. The row is short so you can go after it pretty hard. Try to not break up the...

Read more

12.11.17

Monday, December 11, 2017 Deadlift: 5-5-5-5-5 We knocked out some 3 rep deadlifts a couple weeks ago. Today you get to try out 5 reps. Holding on to the bar for 5 is an awesome challenge. Remember that this is touch and go. Meaning, no rest or...

Read more

12.09.17

Saturday, December 9, 2017 “CFBC 12 Days of Christmas” For Time: 1 Thruster (155,105)(135,95)(95,65)(55,35) 2 Toes to Bar(Knee raises)(abmat situp) 3 Clean and Jerks (155,105)4 Pull-Ups 5 Deadlifts (155,105) 6 Burpees 7 Kettlebell...

Read more