Tag Archives: crossfit


Mon WOD 05.02.16

WARM UP Joint Rotation Shoulder Pass Through Group Warm up WOD Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-up (abmat)s 100 Air Squats 20min cut off Scale as needed. NO Partitioning We are preparing you all for the Memorial Day Murph May 30, 2016 Time: 9:30 AM to 1:30 PM REGISTER HERE 10.00 for […]


Thursday WOD 04.28.16

WARM UP Joint Rotation Shoulder Pass Through Warm up on movements  WOD 30 Clean and Jerk 155/105 100 Double under 30 Front Squat 100 Double unders 30 Handstand push up For time Then Tabata Row 20:10r 8 rounds  Post total meters rowed 


Tuesday WOD 04.26.16

WARM UP Joint Rotation Shoulder Pass Throughs  Group warm up WOD Run: 4x 200 m Rest 1 min between efforts. Post total time minus rest then 5 rounds for time of: 50 Double Unders 10 Push Jerks, 185/135 lbs Rest 1 min


Mon 04.25.16

WARM UP  Joint Rotation  Shoulder Pass Through Group Warm up 10-12min Warm up on movements 5-8min WOD Chelsea Every 1 min for 30 mins do: 5 Pull-ups 10 Push-ups 15 Air Squats


Tuesday WOD 04.19.16

WARM UP The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk […]


Mon WOD 04.18.16

WARM UP Joint Rotation Shoulder Pass Through 10min dynamic warm up Squat Back Squat 2 reps EMOM for 10min choose weight Gymnastics Conditioning 70 C2B for time 10min cut off Conditioning 5 rounds for time of: 10 Snatches, 135/95 lbs 5 Toes-to-bars 10 Ring Dips 5 Bar Facing Burpees


Mon WOD 04.11.16

CFBF Memorial Day Murph! Registration is OPEN!  WARM UP 5min Cindy (Easy) 5min Cindy (Fast and Hard) Post rounds for last Cindy WOD Squat 20 RM Back Squat 20min Cut off Gymnastics Conditioning 60 C2B Pull ups for time 5min cut off For Time: 10-8-6-4-2 Deficit HSPU 2xPlates/1xplates 2-4-6-8-10 Power Clean, 205/135


Mon 04.04.16

OUR 8th ANNUAL MEMORIAL DAY MURPH IS COMING MON MAY 30th  WE WILL HAVE FUN FOR ALL BBQ BEER AND MORE!  MARK YOUR CALENDER’S  Registration opens soon! WARM UP Joint Rotations Shoulder Pass Through Easy 400m EMOM Sprint 100m (and walk back within that min) for 10min Easy does it you dont have to kill […]


Wed WOD 03.09.16

WARM UP Joint Rotations Shoulder Pass Through Trainers will warm you up on Deadlft and dial in your form and Technique WOD Deadlift 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. Then Death By Run With a continuously running clock perform: Run 10 m in the first 1 […]