Month: February 2012

Who Gon Stop Me

 WOD 3/1/12 “Neal” 4 Rounds: 22 Overhead Squats (135/95) 22 Pull-Ups 22 Box Jumps (24/20)   Don’t forget the noon class has moved to 11:30am. Saturday we will not have any classes at CFB. Join us at CrossFit Lumberton for their Grand Opening! Free intro workout at 11am. CrossFit Open WOD 12.2 at noon. Then …

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Leap Year

WOD 2/29/12 2k Row Time Trial   3 Rounds: 10 Squat Clean Thrusters (45/30 Dumbbells) 20 Kettlebell Swings (55/35) 30 Double Unders   Don’t forget the noon class has moved to 11:30am.   For those who are interested, we will be hosting a flip cup tournament on Saturday night at 9pm. Teams will consist of …

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Happy Leap Day!!!!

WOD 2-29-12 Pull-Up Skill Work 4 Rounds: 10 “Leaping Pull-Ups” 10 “Leaping Lunges” 10 “Box Leaps” HAPPY LEAP DAY Dont forget about the Grand Opening this Saturday. First WOD will start at 11. The first WOD is an Intro level workout designed for anyone new to CrossFit. The Open WOD will start sometime after that. …

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Next Assignment

 WOD 4/28/12 Front Squat – Find a 3 rep max   10 Rounds: 10 Air Squats 10 Hollow Rocks 10 Push-Ups   Don’t forget the noon class has moved to 11:30am.

Seafoam Green

             Loving the huge turnouts for the evening classes!!!   WOD 2-28-12 Deadlift 5-5-5-3-3 Make the last set a 3 Rep Max Attempt “Annie” 50-40-30-20-10 Sit-Ups Double Unders Don’t forget about our Grand Opening this Saturday starting at 11am. First workout will start at 11 for beginners, then the Advanced …

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Start Me Up

Puttin in some work on the pullup rig WOD 2-27-12 Clean Progression: 5 light sets of 5 4 Rounds: 200 M Run 10 Cleans (135/95) 10 Barbell Pushups Our Grand Opening is this Saturday!!! Make plans to be here for some great workouts and a chance to meet CrossFitters from around the area. Bring food …

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Crazy Irishman

 WOD 2/27/12 Squat Snatch – Work up to a heavy single   AMRAP in 10 minutes: 1 Squat Snatch 100m Sprint Increase squat snatch by one rep every round   THE NOON CLASS HAS MOVED TO 11:30!

Speed

WOD 2-24-2012 400m Time Trial 3 rounds: 400m Run 15 Man Makers 25 Double Unders This will be our first opportunity to post some times on the board. So, make sure you post your times after class. Top five Men and Women will earn a spot on the record board Dont forget, We’ll be open …

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Gung Ho

 WOD 2/24/12 AMRAP in 10 minutes: 15 Push-Ups 15 Sit-Ups 15 Air Squats 15m Bear Crawl (down and back)     Starting Monday, February 27 we will be moving the Noon class to 11:30am. Also, there is a box in the middle room labeled “Free Stuff” with misc sweaters, shirts, flip flops. Go through it …

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