Saturday Teamwork

Saturday, April 8, 2017 For Time: Teams of 3, 100 Calorie Row 75 Bar Facing Burpees 50 Squat Cleans (135,95)(115,80)(95,65)(75,55) 100 Toes To Bar (knee raise)(abmat) 50 Squat Cleans 75 Bar Facing Burpees 100 Calorie Row Today we get to share the...

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Row, Row, Row, Row, Row

Friday, April 7, 2017 5 Rounds for meters: 5 Minute Row 5 Minute Rest Grab a rower and get to work! This will be a great opportunity to improve your rowing technique. We will be helping you along the way as usual. The score will be the total...

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4.5.17

Wednesday, April 5, 2017 12 Minute AMRAP: 3 Rope Climbs (15′) 12 Push Press (135,95)(115,80)(95,65)(55,35) 50 Double Unders It has been a while since we went up the ropes. Today is a good opportunity to get some practice on them. Make sure...

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4.4.17

Tuesday, April 4, 2016 Front Squat: 5-5-3-3-3-1-1-1-1-1 Our goal today is to build to a new 1 rep front squat max. The rep scheme is set up to get you there. We will start with some light sets of 5, moving up in weight to 3’s, and then...

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April 3, 2017

Monday, April 3, 2017 17.1 For Time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15...

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April Fools

Saturday, April 1, 2017 “The CFBC 12 Days of Christmas 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 Swings...

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