Welcome

Monday, March 21, 2016 Front Squat: (75,85,95%) 5-3-1+ Then, 9-15-21, For Time: Power Snatch (95,65)(75,55)(55,35)(35,15) Toes to Bar (knee raises)(abmat) We are coming into the last couple weeks of our strength program.  Upon completion, we will...

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Throwdown

Saturday, March 19, 2016 In Teams of 2 complete: 100 Calorie Bike 100 Pullups 100 Back Squats (95,65)(75,55)(55,35)(35,15) 100 Hang Power Cleans It is time again for another partner throwdown.  The way it will work today is, we will switch...

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Jump Around

Friday, March 18, 2016 Deadlift: (70,80,90%) 3-3-3+ Then, For Time: (15 min cap) 1 Round: 100 Double Unders (100 singles) 50 Air Squats 25 Push Press (95,65)(75,55)(55,35)(35,15) 2 Rounds: 60 Double Unders (60 singles) 30 Air Squats 15 Push...

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Mob/Skill

Thursday, March 17, 2016 “Mobility and Skill Day” Happy St. Patrick’s Day!  Enjoy a cold foam roller or lacrosse ball on us.  Today we will spend the first part of class hitting those sore and tight areas that are nagging us...

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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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