Midline Redline

Tuesday, August 2, 2016 For Time: 1200 Meter Run 60 Kettlebell Swings(53,35)(44,26)(26,18) 30 Thrusters(95,65)(75,55)(55,35)(35,15) 15 Toes to Bar(knee raises)(abmat) 1200 Meter Run It’s time again to head out on the CFBC track!  This one...

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CFBC the Ocho

Monday, August 1, 2016 Back Squat: 8-8-8 Then, For Time: 3 Rounds of Cindy (5 pullups, 10 pushups, 15 squats) 1 Round of DT (12 deadlifts, 9 hang power cleans, 6 push jerks) 2 Rounds of Cindy 1 Round of DT 1 Round of Cindy 1 Round of DT Welcome...

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Inspired

Saturday, July 30, 2016 Games inspired CFBC events: Event 1: Run 2 Mile road course for time Rest 10 Minutes, Event 2: Thruster Ladder At this year’s CrossFit Games they took it back to 2009 for the first two events.  All the athletes were...

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Practice

Friday, July 29, 2016 EMOM for 5 minutes:  2 High Hang Squat Snatches Rest 3 Minutes EMOM for 5 minutes: 2 Above the Knee Squat Snatches Rest 3 Minutes EMOM for 5 minutes: 1 Squat Snatch Then, 1 Minute Assault Bike test for max calories It was...

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Heat

Wednesday, July 27, 2016 Bench Press: 10-10-10 Then, 21-15-9 for Time: Hang Squat Snatch (115,80)(95,65)(75,55)(55,35) Bar Facing Burpee You are going to begin with bench press today.  Warm up to your first set and keep all three sets as heavy as...

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Five on Five off

Tuesday, July 26, 2016 5 Minute AMRAP: 500 Meter Row 10 Dumbell Push Jerks (55,35)(35,25) *Rest 5 Minutes 5 Minute AMRAP: 1 Mile Bike 10 Power Cleans (185,135)(155,105)(115,75)(55,35) *Rest 5 Minutes 5 Minute AMRAP: 400 Meter Run 10...

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