Tag Archives: bodyfit

WOD 07.23.14

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 […]

WOD 07.22.14

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 […]

WOD 07.02.14

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 […]

WOD 07.01.14

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  

06.20.14 OPEN GYM FRIDAY!!!!!!!

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   

WOD 06.24.14

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 FRIDAY! 05.23.14

OPEN GYM FRIDAY! 5:30am-6:30am 9:30am-10:30am CLOSED 10:30am-3:30pm 3:30pm-6:30pm Make up a workout you missed this week Or Pick one from the whiteboard Or Lift heavy junk Open gym is a perfect time to work on a skill Team up with someone and smash a workout. Saturday is a FREE Bring your friends and family day […]

WOD 03.26.14

NO 6:30pm class THIS THURSDAY NIGHT. We are having a staff meeting 5:30pm and 7:30pm are on as scheduled. WARM UP Joint Rotation Shoulder Pass Through 20 Burpee Sprint SKILL Turkish Get up 20min to find max weight Post max weight from ground to standing and back down WOD Tabata Bottom to Bottom Squats 8 […]