Nancy

Tuesday, April 19, 2016 “Nancy” 5 Rounds for Time: 400 Meter Run 15 Overhead Squats (95,65)(75,55)(55,35)(35,15) Here is a great, old school benchmark for you!  “Nancy” is 5 rounds of 400 meter runs and overhead squats...

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Push, Pull, Push

Monday, April 18, 2016 Back Squat: (40,50,60%) 5-5-5 Then, 3 Rounds for Time: 10 Front Squats(135,95)(115,75)(95,65)(55,35) 10 Pullups 10 Jerks Welcome to a new and exciting CFBC week!  We are going to be doing some deloading this week on our...

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Up, Up and Away

Saturday, April 16, 2016 25 Minute AMRAP: 200 Meter Run 10 Burpees 10 Squats 400 Meter Run 20 Burpees 20 Squats 600 Meter Run 30 Burpees 30 Squats continue up the ladder Our Saturday party is a ladder AMRAP of running, burpees and squats...

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Last Lift

Friday, April 15, 2016 Deadlift: Build to a 1 rep max Then, For Time: 21-15-9 Wall Ball (20,14)(14,10)(10,6) Sumo Deadlift High Pull (95,65)(75,55)(55,35)(35,15) We have made it to the last of our 1 rep max lifts.  There has been a tremendous...

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Mobilize/Open

Thursday, April 14, 2016 Mobililty/Open Gym You have the option to do what you like today.  If you have missed a 1 rep max day, make it up.  If you are wanting some mobility ideas for problem or sore areas grab a coach and ask for help.  Also, we...

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Go Forth

Wednesday, April 13, 2016 Press: Build to a 1 rep max Then, 4 Rounds for time: 50′ Walking Lunge 200 Meter Run 10 Toes to Bar (knee raises)(abmat) We are almost to the end of our 1 rep max attempts.  With the press, it is even more...

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Testing

Tuesday, April 12, 2016 “Nutrition Challenge Baseline Wod” 10 Minute AMRAP: 5 Pullups 10 Pushups 15 Squats Ground to overhead per the round you are on. (155,105)(135,95)(95,65)(55,35) *Rest 5 Minutes Max effort 1000 meter row It is...

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