“Amanda” 9-7-5 reps for time of: Ring muscle-up Squat snatch (135lb / 95lb) Then: 5 rounds unbroken 5x reverse squat 5x unbroken pull ups 4rounds unbroken 4x reverse squat 4x unbroken pull ups 3 rounds unbroken x 3reverse squat 3x unbroken pull ups 2rounds unbroken 2x reverse squat 2x unbroken pull ups 1rounds unbroken 1x […]
Running with Jeremy 21-15-9 Reps of : Overhead Squats Burpees Client appreciation party !
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
Complete as many rounds as possible in 20 minutes of: Run 400 meters 7 Muscle-ups
Range of Motion (ROM) I have had the pleasure of working with a lot of kids over the past several months now at CFBF. As the kids do the warmups, skill drills and the WODs I have noticed that biggest struggle with kids is Range Of Motion (ROM). But their ROM isn’t an issue because of flexibility or […]
Five rounds for time of: 135 pound Overhead squat, 5 reps 10 Toes to bar 40 pound dumbbell Hang squat clean, 15 reps 20 Double-unders
Kid Fit – Providing kids a great outlet to grow!
Open Gym 3:30 – 5:30 We are celebrating YOU 5:30pm – ? Client Appreciation Night Hawaiian Style “Twins” Two rounds, of each couplet, for time of: 750 meter Row 20 Handstand Push-ups 115 pound Thruster, 20 reps 20 L-Pull-ups Post time to comments.
Power Snatch 2, 2, 2, 2, 2, 2, 2, 2 Strict Pull Ups 3 x max reps Complete 10 rounds: 5 Lateral Hops 20 yard sprint Rest 60 seconds between rounds *Alternate starting sides every round *Start on the side of the box and perform a lateral jump over the 20 inch height landing in […]
Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Wall ball shots, 20 pound ball 15 Kettlebell swings, 1.5 pood