Workout Of The Day

Week of 12/17-12/21 WODS

(Mon)
WOD:

3 rounds
30 wbs
15 t2b
20 wbs
10 t2b
10 wbs
5 t2b
Rest 2 mins


(Tue)
WOD
“Lyssa?”
21-15-9
Deadlift
Burpee over bar
100 dubs after each set
12 min cap

HAPPY BIRTHDAY COACH SHELBY!
(Wed)
WOD
“Shelby”
4rft
30 ft hs walk (1 turn around)
3 bar mu
7 squat cleans (95/65)
5 bar mus
12 squat cleans
Rest :90


(Thur)
WOD
Nft
4 rounds
25 ghd
15 deficit split squat each leg kb front rack
25 butterfly hip bridge
60 ft stone carry


WOD
12 days of Fitness WOD
BBELL weight (135/95)
1 thruster
2 ring dips
3 hspu
4 push up
5 box jump
6 squat clean
7 burpees over barbell
8 s2oh
9 kbs (72/53)
10 wbs (20/14)
11 c2b
12 ohs



Previous WODs

Tuesday, January 9th WOD

Workout for Tue., 1/9:

Warm Up!

Crossover Symmetry – 

21 external rotation (each arm)

21 fly

2 sets

WOD –

150 KBS for time

Every time you break =

15 burpees

Monday, January 8th WOD

Workout for Mon., 1/8:

Warm Up!

WOD –

CFBF Benchmark Test 4

Complete for Time

50 WBs

20 Bar MUs

25  WBs

10 Bar MUs

(15 min time cap)

Friday, January 5th WOD

Workout for Fri., 1/5:

Warm Up!

WOD –

“15.5”

27-21-15-9

Cal Row

Thrusters

Post WOD –

Mobility

Thursday, January 4th WOD

Workout for Thu., 1/4:

Warm Up!

Strength –

1 RM

Snatch

WOD –

3 rounds NFT

21 box jumps

21 ring rows

42 hs, wall walk

or plank shoulder taps (21 each arm)

Wednesday, January 3rd WOD

Workout for Wed., 1/3:

Warm Up!

Crossover Symmetry –

4 sets

20 ATYT

rest as needed between sets

WOD –

7 RFT

3 Deadlift

35 DUs

6 Burpees over Barbell

Tuesday, January 2nd WOD

Workout for Tue., 1/2:

Warm Up! 

Strength –

1RM

Clean & Jerk

WOD –

10 —> 2 strict HSPUs

2 —> 10 Power Cleans

example …

10 power cleans

2 hspus

8 power cleans

4 hspus

etc…

Happy New Year! CFBF is Closed New Years Day.

We wish you all a very Happy New Year!

As a friendly reminder, CFBF is closed 1/1/2018. Our regular new schedule resumes on Tuesday, January 2nd!

NEW classes added…Krav Maga, Barbell Club, Bring-A-Buddy!

Next Beginner’s CrossFit Course starts January 8th!

New Year’s Holiday Schedule

A reminder that we have modified hours/schedule for New Year’s Eve and New Year’s Day.

Friday, December 29th WOD

Workout for Fri., 12/29:

Warm Up!

WOD –

CFBF Benchmark Test 2

Every 3 mins until failure

10 cal row

10 DB Thrusters

10 C2B

At round 5 minute 15 add 2 cals each round to the row

Thursday, December 28th WOD

Workout for Thu., 12/28:

Warm Up!

Strength –

1 RM

Strict Press

WOD –

10 min AMRAP

7 Power Cleans

10 T2B