In a Boat

Saturday, December 10, 2016 “Nukes” in a boat with a partner: 8 Minutes to Complete: 1600 Meter Row Max Rep Deadlift (315,225)(225,155)(155,105)(95,65) 10 Minutes to Complete: 1600 Meter Row Max Rep Power...

Read more

Friday AMRAP

Friday, December 9, 2016 20 Minute AMRAP: 21 Wall Balls (20,14)(14,10)(10,6) 18 Power Snatch (75,55)(55,35)(35,15) 15 Bar Facing Burpees 12 Kettlebell Swings (53,35)(44,26)(26,18) Happy Friday!  Bring it on in for an awesome 20 minutes of...

Read more

Run, Jump

Wednesday, December 7, 2016 4 Rounds, each for time: 400 Meter Run 50 Double Unders (75 singles) *Rest 3 minutes between rounds It is going to be a little warmer today so we are going to take advantage of that and hit the CFBC track.  Run 400...

Read more

Every 2

Tuesday, December 6, 2016 Every 2 minutes for as long as possible complete: 00:00-2:00 10 Chest to Bar Pullups (chin over)(banded)(ring row) 2 Front Squats (185,135)(165,115)(115,85)(75,55) 2:00-4:00 10 Chest to Bar Pullups (chin...

Read more

Over the Head

Monday, December 5, 2016 Overhead Squat: 1-1-1-1-1-1-1 This will be coming from the racks.  Starting with the bar on your shoulders and jerking it overhead into position.  As you work through your sets, build in weight until you hit a 1 rep...

Read more

Lunge, Run

Saturday, December 3, 2016 4 Rounds for Time: 50 Meter Walking Lunge 350 Meter Run If you have a weighted vest bring it in for this one.  On the CFBC track you will be lunging to the 50 meter mark and then finishing out the lap with a 350 meter...

Read more