7.26.17

Wednesday, July 26, 2017 3 Rounds for Time: 15 Calorie Row 12 Power Snatch (95,65)(75,55)(55,35)(35,15) 9 Burpees This one should be an all out sprint. With that being said, don’t crush yourself too much on the rower so that you can jump...

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7.25.17

Tuesday, July 25, 2017 5 Rounds for Time: 25 Wall Balls (20,14)(14,10)(10,6) 15 Pullups Only two movements to take on today. Don’t come out too hard on this one. Have a plan of attack and go after it. You should break up the reps early for...

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7.24.17

Monday, July 24, 2017 3 Rounds for Time: 30 Kettlebell Swings (53,35)(35,26)(26,18) 50 Double Unders 400 Meter Run It has been a while since we broke out the kettlebells for swinging. Remember to use your hips more than your arms. Generate as...

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7.22.17

***Due to the heat ,class times will be 7 and 8 am. Nothing after that*** Saturday, July 22, 2017 20 Minute AMRAP: 200 Meter Run 5 Burpees 400 Meter Run 10 Burpees 600 Meter Run 15 Burpees 800 Meter Run 20 Burpees 1000 Meter Run 25 Burpees...

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7.21.17

Friday, July 21, 2017 Press: 1-1-1-1-1 Push Press: 1-1-1-1-1 Push Jerk: 1-1-1-1-1 It is a pressing kind of day at CFBC. Try to increase weight each set all the way through to the push jerk. Happy Friday!

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7.19.17

Wednesday, July 19, 2017 4 Rounds for Time: 30 Pushups 20 Front Squats (115,80)(95,65)(75,55)(55,35) 20 Push Presses 30 Situps Today we have two barbell movements sandwiched between two body weight ones. We want to have a weight that you can move...

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