Monday 12.1.14

By: 8 Comments

A. Bench 5RM B. 20 Min AMRAP, Teams of 3 6Rt/6Lt Two Handed Suit Case Lunge AHAP 6x 25yd Sprints 12 Toes to Bar Notes: one person works at a time, each partner will compete the movement before moving on to the next moment. For example Partner 1 would do 12 Lunges, then Partner 2, then Partner 3, and then Partner 1 would start their sprints.

2014 11 30

Monday, 12.01.14

By: 0

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Just a heads up this Friday we will be doing a Crossfit Football Total. So the strength schedule will be reflecting this.

Amateur

Squat 3×5 (add 5 lbs to last workout)

Collegiate

Weighted Barbell Step Up 6, 6, 6, 6 (3 each side), repeat from last week, try to see if you can best last Monday's Step Ups

Conditioning

Complete the following on the minute for 10 minutes: 10 reps Russian KB Swings – 2/1.5 pood 5 reps Ball Slams – 40/30 lbs

2014 11 30

Sunday Funday 11.30.14

By: 3 Comments

A. Teams of 2-3 30 minute amrap 70 Wall Balls 20/14 , 10'/9' 50 Box Jump Overs 24/20 30 Shoulder to Overhead 95/65 70 Wall Balls 20/14 , 10'/9' 50 Box Jump Overs 24/20 30 Shoulder to Overhead 115/75 70 Wall Balls 20/14 , 10'/9' 50 Box Jump Overs 24/20 30 Shoulder to Overhead 135/95 70 Wall Balls 20/14 , 10'/9' 50 Box Jump Overs 24/20 30 Shoulder to Overhead 155/105 70 Wall Balls 20/14 , 10'/9' 50 Box Jump Overs 24/20 30 Shoulder to Overhead 185/125

2014 11 29

Thanksgiving! 11.27.14

By: 6 Comments

Class is only open at 10:00am today everyone! if you have open gym stuff you would like to do, 10:00 - 11:30 is the time to do it! "CFSB Fight Gone Bad!" Three rounds of: 1 minute of Wall-balls, 20#-10', 14#-9' 1 minute of Russian Kettlebell Swings, 75/55 1 minute of Box Jumps, 24"/20" box 1 minute of Push-press, 75/55 pounds 1 minute of Calorie Row 1 minute rest Add your points and post them to comments.

2014 11 26

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