WARM UP Joint Rotation Shoulder Pass Through 20 Burpee Sprint WOD With a Running Clock A. AMRAP 3: 3 Power Snatches, 155/75 6 Box Jumps Overs, 30/24 rest 1 minute B. AMRAP 3: 2 Power Snatches, 165/85 6 Box Jumps Overs, 30/24 rest 1 minute C. AMRAP 3: 1 Power Snatches, 185/105 6 Box Jumps […]
WE ARE EXCITED TO ANNOUNCE WE ARE INCORPORATING ROMWOD INTO OUR MOBILITY PROGRAM 8:00am-8:30am Mon-Wed Please be on time ROMWOD 8:00am TBA WARM UP Joint Rotation Shoulder Pass Through 3 rounds of: Samson stretch 10 Overhead Squats 10 Sit-up (standard) 10 Back Extensions 10 Pull-ups 10 Dips WOD 10 2-minute rounds of: 5 pull-ups […]
WARM UP 20 Burpee Sprint 10 min Handstand Walk Work WOD J.T. 21-15-9 reps, for time of: Handstand Push Up Ring Dip Push-up
Hey all I’m bringing back the EWODs (Endurance Workout of the Day) They will be posted MON, WED, FRI If you follow this program PLEASE do not change it in anyway. To get results you must complete as written. for best results complete EWOD 3+ Hours before or after WOD Proper REST IS CRUCIAL! Working […]
WARM UP Row 500m easy 3 Hang Power Clean 3 Strict Press 3 Push Press 3 Push Jerk w/ Dowel or Bar 3 rounds not for time WOD Grace 30 Clean and Jerk 135/95 for time or Odd object “Grace” 30 ground to overhead with anything but a barbell. Men at 135+ Women at […]
WARM UP Joint Rotation Shoulder Pass Through Easy 400m Run SKILL Push up Deficit Push up Ring Push up WOD Complete 2 rounds: Push Ups in 2 minutes – max reps Rest 2 minutes Russian KB Swing in 2 minutes – max reps Rest 2 minutes Row in 2 minutes – max calories Rest […]
WARM UP Easy 400m Run or 500m Row SKILL Rack Jerk WOD 15min to establish 1 rack jerk Then 50-40-30-20-10 reps for time of:Ab Mat sit-ups2-pood kettlebell swings
TOMORROW WE WILL HAVE LIMITED CLASSES A BUNCH OF US ARE HEADED TO WATCH A STORM GAME! OPEN GYM FRIDAY!!!! 5:30am-6:30am 9:30am-10:30am CLOSED THE REST OF THE DAY DONT FORGET NEXT WEEK IS BRING YOUR FRIENDS AND FAMILY WEEK! AND CF GIRLS NAMED WOD WEEK INVITE YOUR FRIENDS APOLOGIZE LATER
Bring Your Friends and Family FREE Week! WARM Rowling Game! WOD Fran 21-15-9 Thrusters 95/65 Pull ups We have an AWESOME! Supervised Child Care Here at CFBF!
OPEN GYM HOURS 5:30am 9:30am Closed 10:30am-3:30pm 3:30-6:30pm 5:30pm a bunch of us are going to hit a brutal WOD …. Join us!