Squats

Monday, May 16, 2016 Back Squat: 3-3-3-3-3 Then, 4 Rounds for Time: 15 Kettlebell Swings (53,35)(44,26)(26,18) 10 Overhead Squats (115,80)(95,65)(55,35)(35,15) To kick off the week we will get those bars high on our backs and move some weight for...

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Let’s Dance

Saturday, May 14, 2016 30 Minute Partner AMRAP: 5 Jerks (155,105)(115,80)(95,65)(55,35) 10 Front Squats 15 Box Jump Overs (24,20) *800 Meter Run with 20/14lb med ball It has been a few weeks since we teamed up to take on some Saturday pain...

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The 13th

Friday, May 13, 2016 Snatch: Build to a heavy 1 rep Then, Tabata Bike Rest 1 minute Tabata Toes to Bar(knee raise)(abmat) Rest 1 minute Tabata Row *Your score is the lowest calorie/rep number of each tabata cycle. Our lift today will be the...

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Open 5/12/16

Thursday, May 12, 2016 “Open Gym” All regular class times will be open gym style today.  Take this opportunity to work on skills, mobilize, makeup a workout or all of the above. !

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Measure

Wednesday, May 11, 2016 Thruster: Build to a 1 rep max Then, 4 Rounds for time: 50 Double Unders(75 singles) 15 Burpees 5 Power Cleans (135,95)(95,65)(75,45)(55,35) The last few weeks we have been trying to hit some lifts that we haven’t...

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Nicole

Tuesday, May 10, 2016 “Nicole” 20 Minute AMRAP: 400 Meter Run Max Rep Pullups (banded)(ring row) I don’t think we have ever done this benchmark wod at CFBC.  “Nicole” is one of the original CrossFit benchmarks.  We...

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Challenge

Monday, May 9, 2016 Deadlift: 3-3-3-3-3 (building) Then, For Time: 21-15-9 Push Press (115,80)(95,65)(75,55)(55,35) Box Jump (24,20)(step up) We have another brand new week to make a fresh start.  Make it a goal to get in at least 5 times this...

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