Raising the Roof
Pre-game
CFCB Warm-up
2 Min Jump Rope
10 Wallballs
10 KB Swings
WOD “Strength”
Shoulder Press
Find 5RM
After Party
Alternating Tabata
Thrusters (65/45)
Pullups
Pics From Friday
Stop in and try a free workout today!!
Posted by adam.nelson | Under WOD (Workout of the day) Tuesday Mar 9, 2010Congrats Nick on your L1 Cert! Watch out folks another trainer to add to the mix!
Posted by nboorjian | Under Coming Soon! Monday Mar 8, 2010
This Sunday’s hours will be from 10am-12pm
Posted by adam.nelson | Under WOD (Workout of the day) Friday Mar 5, 2010Stomp the Earth
Pre-game
CFCB Warm-up
2 Min Jump Rope
10 Squats
10 Burpees
10 Lunges
WOD “Strength”
Back Squat
Find 3RM
*Finish w/ Burnout Set at 80% of 3RM
After Party
For Time
50 K2Es
50 Supermans
Stop in and try a free workout today!!
Posted by adam.nelson | Under WOD (Workout of the day) Wednesday Mar 3, 2010Razorblade Tongue Ring
Pre-game
CFCB Warm-up
2 Min Jump Rope
10 Wallballs
10 Goodmornings
10 Lunges
Strength Skill
Shoulder Press
7 x 7 x 7
WOD
2K Row for time
After Party
Goat Work
Kyle clean and jerks 260LBS Over Head!!
Forging Elite Fitness
Posted by adam.nelson | Under WOD (Workout of the day) Tuesday Mar 2, 2010Bodies Hit the Floor
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Burpees
10 Squats
10 KB Swings
WOD “Cindy”
AMRAP in 20 Min
5 Pull-ups
10 Push-ups
15 Squats
After Party
3 Rounds of
Max Plank Holds
The sweatshirts and t-shirts are in, get yours today!!
Posted by adam.nelson | Under WOD (Workout of the day) Monday Mar 1, 2010Monday Bloody Monday
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Burpees
10 Lunges
10 Good Mornings
10 Deadlifts
WOD “Christine”
3 Rounds for Time:
500 Meter Row
12 Body Weight Deadlifts
21 Box Jumps (24″/20″)
After Party
15 Min Foam Roller/Stretching
ReLiv seminar this Sat…check the Monthly Social page for more info!!
Posted by adam.nelson | Under WOD (Workout of the day) Thursday Feb 25, 2010Face down in the parking lot
Pre-game
CFCB Warm-up
2 Min Jump Rope
10 Squats
10 Lunges
10 Goodmornings
WOD
5 Rounds for time:
50 Squats
50 Walking Lunges
25 Hip Extensions
After Party
15 Min Foam roller/stretch
Monthly Social this Saturday!!
Posted by adam.nelson | Under WOD (Workout of the day) Wednesday Feb 24, 2010Grinding gears and dropping bombs…
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Wallballs
10 Lunges
10 Divebombers
WOD
3 Rounds for time:
40 Single Unders
30 Sit-ups (ABMAT)
20 Burpees
10 K2Es
After Party
3 Rounds of
20 Meter Broad Jump
20 Meter Bear Crawl
Vanessa in motion......
Potluck Party This Saturday with Supplement Presentation, check the Monthly Social page for more info!
Posted by adam.nelson | Under WOD (Workout of the day) Tuesday Feb 23, 2010Lumberjack Smack
Pre-game
CFCB Warm-up
2 Min Jump Rope
20 Lunges
10 KB Swings
10 Goodmorning
10 Dive Bombers
WOD “Strength”
Deadlift
Find 5RM/1RM
After Party
500 Meter Row
Foamroller/Stretch
"Fran"...nuff said.
This Saturday (27th) is our monthly potluck party, with a supplement presentation by Mark from Reliv
Posted by admin | Under WOD (Workout of the day) Monday Feb 22, 2010She’s a Man Eater
Pre-game
CFCB Warm-up
2 Min Jump Rope
10 Wallballs
10 KB Swings
10 OHS (pvc)
5 Pull-ups
WOD
“FRAN”
21-15-9
Thrusters (95/65)
Pull-ups
After Party
800 Meter Run for time
CrossFit Casco Bay Performance Logs are in, get yours today!!
