Monday, December 19, 2016 Push Jerk: 3-3-3-3-3 We are getting into the last couple weeks of the year. Try your best to stay consistent in your workouts and nutrition. It is a hard time of year to do that but make a good effort to keep your...
Read moreSaturday, December 17, 2016 “The CFBC 12 Days of Christmas Wod” For Time: 1 Thruster (155,105)(135,95)(95,65)(55,35) 2 Toes to Bar(Knee raises)(abmat situp) 3 Clean and Jerks (155,105) 4 Pull-Ups 5 Deadlifts (155,105) 6 Burpees 7 Kettlebell...
Read moreFriday, December 16, 2016 For Time: 21-15-9 Deadlift (275,185)(225,155)(185,135)(95,65) Box Jump Over (24,20) Heavy deadlifts and jumping up and over the box is on tap today. Pick a weight that is challenging to you. This should feel heavy but...
Read moreThursday, December 15, 2016 Open Gym Open gym during all regular class hours today.
Read moreWednesday, December 14, 2016 Back Squat: 3-3-3-3-3 Time to get back in the squat racks! This time it will be for a 3 rep max. Each set of three should be building in weight until you get to that magical 3 rep number. Put all of your effort...
Read moreMonday, December 12, 2016 For Time: 150 Burpees What better way to start out a new week than with 150 burpees. To keep everyone as standard as possible we will be finishing the burpee with a jump and touch to 8″ above your maximum reach...
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