Stay Strong

Wednesday, March 16, 2016 Press: (70,80,90%) 3-3-3+ Then, 10 Minute AMRAP: 5 Power Cleans (185,135)(165,115)(135,95)(95,65) 50′ Walking Lunge 15 Wall Balls(20,14)(14,10)(10,6) 50′ Sprint Today we are back to the strict press.  You...

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Pyramid

Tuesday, March 15, 2016 “Pyramid Double Helen” For Time: 1200 Meter Run 63 Kettlebell Swings(53,35)(44,26)(26,18) 36 Pullups (banded)(ring row) 800 Meter Run 42 Kettlebell Swings 24 Pullups 400 Meter Run 21 Kettlebell Swings 12...

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Broad Fitness

Monday, March 14, 2016 Back Squat: (70,80,90%) 3-3-3+ Then, For Time: 30 Burpee Deadlifts (225,155)(185,135)(135,95)(95,65) Congratulations to our CFBC runners and 5k winners this weekend!  They really proved the point that CrossFitters are...

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Friday Lights

Friday, March 11, 2016 Power Clean: (70,80,90%) 3-3-3+ Then, 12 Minute EMOM: (3 rnds) Minute 1: 15/12 Calorie Row (12,9)(9,6) Minute 2: 15 Wallballs(20,14)(14,10)(10,6) Minute 3: 15 Sumo Deadlift High Pulls (95,65)(75,55)(55,35)(35,15) Minute 4...

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Open Gym

Thursday, March 10, 2016 Open Gym All classes today will be “open” gym style.  You can show up during any of our regular times to make up a workout, practice skills, mobilize or all three.  As we saw from Tuesdays wod, there are...

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Benched

Wednesday, March 8, 2016 Bench Press: (70,80,90%) 3-3-3+ Then, 3 Rounds for Time: 5 Muscleups (10 pullups/10 pushups) 10 Power Snatches (135,95)(115,75)(95,65)(55,35) 15 Box Jumps (24,20) Its Bench press day!  Have fun with this but remember to...

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Terrible Twosday

Tuesday, March 8, 2016 For Time: 800 Meter Run 20 Dumbell Thrusters (55,35)(35,25)(Barbell, 55,35)(35,15) 20 Calorie Bike 10 Dumbell Snatches(alternating) 400 Meter Run 20 Dumbell Thrusters 20 Calorie Bike 10 Dumbell Snatches 800 Meter Run It is...

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