WARM UP Joint Rotation Shoulder Pass Through The Burgener 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 […]
Surprise workout tomorrow 8:00am Bring your friends and family!
OPEN GYM FRIDAY! Make up a workout you missed Or Work on a skill Or Lift something heavy!
WARM UP Joint Rotations Shoulder Pass Through 15 good mornings w/ dowel 15 jump Air Squats w/ dowel 15 Push Jerk w/ dowel 3-5 rounds Deadlift 50% of 1RM x 5 60% of 1RM x 5 3 Sets of 10 Reps @ 75% of 1RM WOD 21-15-9 Deadlift 315/205 Box Jumps 30/24 For time Accessory […]
Hey CFBF Members our very own Mike Frazier with Frazier Graphics will be coming to EVERY CLASS TOMORROW! Why? To take pictures of your awesomeness! Please wear your CFBF gear! Show your love people!!!!!! WARM UP Easy 400m run Easy 500m row Sprint 100m EMOM for 6min WOD Press 50% of 1RM x 5 […]
WARM UP 20 Burpee Sprint WOD Back Squat: 50% of 1RM x 5 60% of 1RM x 5 3 Sets of 10 Reps @ 75% of 1RM Then 4min AMRAP Hang Power Clean – 10 repsDynamic Push Ups – 10 reps Rest 2min 4min AMRAP Hang Power Clean – 10 repsSeated Med Ball Throws – […]
WARM UP Joint Rotations Shoulder pass Through easy 800m Run Warm up on Deadlift WOD Deadlift 5 sets 10 reps (5×10) @ 60% 1rm then Complete as many rounds as possible in 10 minutes: Power Cleans @ 205/135 – 3 reps 5 Pull Ups, 10 Push Ups, 15 Air Squats or 1 round of Cindy Post total […]
WARM UP Joint Rotations Shoulder pass Through easy 800m Run Warm up on Back Squat WOD Back Squat 5 sets 10 reps (5×10) @ 60% 1rm then For Time:30 Calorie Row30 Barbell Facing Burpees30 Hang Power Cleans, 135/95 AccessoryWork Ring Extensions – demo video2×10 alternating arms – pause 1-2 seconds at extension2×5 double arms – pause 1-2 […]
WARM UP Joint Rotation Shoulder Pass Through Easy 400m run/row Shoulder work and Dynamic warm up WOD Strict Chin Ups 4 x max reps then… On the minute Complete 12 One Arm KB Power Snatches on the minute for 8 minutes. then… Sled pulls 20sec choose weight(body weight or above is goal 4 x max […]
7:45am ONLY 1 class! WARM UP Group Warm up WOD AMRAP in 20 min: Run 200m with partner one partner working at a time 8 KB Swing 12 Box Jumps 16 Push Ups 20 Slam Balls (Stop every 5 minutes to run 200m w partner then continue with AMRAP) Then 5min Abs THANK YOU HEATHER […]