Month: September 2011


 WOD 9/30/11 For Time: 800m Run 50 Pull-Ups 50 Push-Ups 50 Sit-Ups 50 Air Squats 800m Run 30 Front Squats (95/65)   We’re so proud of Sheree, Serennah, and all the other CFB’ers who stepped up and competed last weekend. Hope you guys continue to push yourselves and strive to be the best athlete possible!

Final Push

 WOD 9/29/11 Max Back Squat – 10 minute time limit   Max Hang Clean – 10 minutes time limit   “Jonestown Sprint” 20-10 Push Press (65/45) Burpee Pull-Ups   All of the free spots for the CASA 5K have been taken. There are still lots of spaces available but it will now be $20 to …

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Big Joe

 WOD 9/28/11   As Fast As Possible: 10 –> 1 Toes To Bar Thrusters (95/65)   Cash Out: AMRAP in 10 minutes: 200m Row (sprint) alternating with a partner   We have 7 free spots left for the CASA 5K. We want as many people as possible so if you don’t get signed up tomorrow …

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News Flash!

 WOD 9/27/11 AMRAP in 20 minutes: 10 Kettlebell Swings 10 Wallball 5 Ring Dips 5 Deadlifts (275#/185#)   Channel 6 news will be filming at CFB live tomorrow morning during the 6am class. If you want to be famous you better be there!

Until I Awake

 WOD 9/23/11 As Fast As Possible: 1 x 800m Run 2 x 400m Run 3 x 200m Run Rest 1:1 Cash Out: 50 Push-Ups & 50 Dumbbell Push Press (45/30) You can break up the reps however you want, just get it done fast! There will be no 10am class on Saturday but we will …

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  WOD 9/22/11 AMRAP in 2 minutes: Lunges with barbell (95/65) rest 1 minute AMRAP in 2 minutes: burpees Tabata Mash-Up Pull-Ups Power Cleans (95/65) Tabata is 8 rounds of 20 second of work, followed by 10 seconds of rest. You will complete 8 rounds of each movement alternating back and forth. Your score is …

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See you soon

 WOD 9/20/11 Deadlift 10-10-10-10-10  All sets will be done with roughly 65-75% of your one rep max.   3 Rounds: 7 1-Arm Dumbbell Snatch (heavy) 14 Wall Ball (20/14) 21 Push-Ups 200m Run