Partner Lumberjack

Today’s wod is a variation of a hero wod.  We have modified it slightly for equipment and partner purposes.  Show up with a teammate or grab one when you get there. Here is the story that led to this workout: On Nov. 5 2009 at 1:34 p.m., a...

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Last of May

This is make up day for the strength work we missed on Monday.  Build up to a 1 rep max.  After that, we will be taking 65% of your 1 rep and using it for our metcon.  Make this last day of May your best! Workout of the Day 5/31/13: Front Squat...

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Run Fast!

The Pr’s keep rolling in this month!  We saw lots of big jerk numbers.  You guys are awesome and getting stronger!   Today’s wod is going to be a fun one.  Run fast and consistently and quickly attack the rounds of barbell and box...

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Strength Test

Its time to find a new 1 rep jerk max and test our body weight strength.  This can either be a split or power/push jerk.  Stay focused on your initial set up so that everything can fall into place.  It is also important to move quickly under the...

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Wall Balls and Calories

Welcome back to the week!  Thank you to everyone that came out on Saturday to take on the hero wod “Murph”.  We are always impressed at the amazing support and camaraderie of CFBC athletes. Today is another workout from Foundations...

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Friday’s Wod

***Memorial Day Murph is this Saturday at 9am.  Honoring this hero is a great way to kick off the holiday weekend!  We will perform the wod and then get the big grill out for a BBQ.  We will have plenty of meat so bring your favorite side dish...

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Core Challenge

This Saturday is our Memorial Day Murph Event.  It all starts at 9 am.  Check out our Facebook page for more details.  We will not have a free community wod that day. Today’s wod is going to be challenging to the core!  All of these...

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