WARM UP Joint Rotations Shoulder Pass Through 5min Cindy WOD Barbara 5 rounds, each round for time, of: 20 Pull-ups 30 Push-ups 40 Sit-up (abmat)s 50 Air Squats Rest 3 mins between each round. Do not include your rest in the time EWOD Row 20sec all out rest 40sec 8 rounds Post total meters […]
OPEN GYM FRIDAY! What is Open Gym? Its a great opportunity to come in and work on a skill, make up a WOD you missed this week or Lift something heavy! GET IN HERE! 5:30am-6:30am 9:30am-10:30am Closed 10:30am-3:30pm 3:30-6:30pm The CrossFit Games 2014 are upon us Some of us are headed to Carson’s StubHub Center to […]
WARM UP Joint Rotation Shoulder Pass Through Running Drills Sprint Drills WOD Unbroken KB Swings 18#,26#,35#,44#,53#,70#,88# Use only 4 weights Ex. 18#,26#,35#,44# or 44#,53#,70#,88# or 26#,35#,44#,53# etc. The KB’s will be set up like a Gauntlet starting at the lowest weight 2 Lanes Athletes move forward when they stop swinging (write down # Chalk hands take a breath […]
WARM UP Easy 400m run Or Easy 500m row 5min AMRAP of Cindy WOD Max Effort Wall Balls 30#,20#,16#,14#,12#,8# Use only 4 weights Ex. 30# 20# 16# and 14# Or 20# 16# 14# and 12# etc. the lowest weight you can start with is 16# Then 1000m Row for best time You can attempt […]
Attention Beard wearing Men (and those who are beard deprived) Bench Beer and Badasses is HERE! What: Learn Techniques and Tips to Bench Press more then your girl friend Where: CrossFit Forest in Lake Forest OC When: July 19th 3pm-Whenever we’re done being awesome! Why: More and more guys have asked me how to get […]
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!
WARM UP Trainers Choice WOD Baseline For time: Row 500m 40 Air Squats 30 Sit-up (abmat)s 20 Push-ups 10 Pull-ups Scale as needed