Endurance CertificationWe are experiencing problems with the photo uploader, please check our Facebook page for pics from the day’s workouts.
Posted by nboorjian | Under Coming Soon! Tuesday Jul 20, 2010Stop in for a free workout today!!
Posted by admin | Under Coming Soon! Friday Jul 16, 2010THE BRINGER OF REIGN
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Wallballs
10 KB Swings
10 Divebombers
WOD
3 Min Rounds w/ 1 Min Break
1st Round
200 M Run
Max Push Press (75/55)
2nd Round
200 M Run
Max K2E
3rd Round
200 M Run
Max Box Jump Burpees
4th Round
200 M Round
Max Sit-ups
5th Round
200 M Run
Max Double Unders
**Score by totally all reps of each given exercise**
After Party
400 M Farmers Carry (55s/35s)
We are experiencing problems with the photo uploader, please check our Facebook page for pics from the day’s workouts.
Posted by admin | Under Coming Soon! Tuesday Jul 13, 20105th ROUND KNOCK OUT
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Wallballs
10 KB Swings
10 Burpees
10 OHS
WOD
5 Rounds for time:
15 Thrusters (95/65)
400 M Run
After Party
20 GHD Sit-ups
20 Back Ext
20 K2E
20 Supermans
Join us at our booth on the Maine State Pier for tomorrow’s Urban Epic
Posted by admin | Under Coming Soon! Friday Jul 9, 2010POUNDING PAVEMENT
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Wallballs
10 KB Swings
10 Goodmornings
10 Jumping Pull-ups
Strength Skill
Shoulder Press
3 x 3 x 3
WOD
3 Rounds for Time:
20 Pull-ups
30 KB Swings
400 M Sandbag Carry (75/50)
After Party
Reverse Hypers
10 x 3
Foam Roll/Stretch
Congrats Lissa for doing all 60 pull-ups in yesterdays WOD, way to earn that RX!!
Join us at our booth on the Maine State Pier for the Portland Urban Epic this Saturday.
Posted by adam.nelson | Under WOD (Workout of the day) Thursday Jul 8, 2010THE COUNTER CULTURE
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Wallballs
10 OHS (pvc)
10 KB Swings
WOD “Strength”
Front Squat
3 x 3 x 3 x 3 x 3 x 3 x 3
After Party
2 Min Drills of
Push-ups
Knees 2 Elbows
Jumping Squats
We'll miss you Tashana, keep CrossFitting and enjoy the Dirty South!
Join us at our booth on the Maine State Pier for the Portland Urban Epic this Saturday.
Posted by adam.nelson | Under WOD (Workout of the day) Wednesday Jul 7, 2010THE WEEKEND CLEANSE
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Wallballs
10 KB Swings
10 Push-ups
WOD
For Time:
10 Manmakers (35s/20s)
20 Burpees
30 Pull-ups
40 KB Swings
2K Row
After Party
Shoulder PreHab
10 x 3 Int
10 x 3 Ext
Closed July 2, 3 ,4, 5th
Posted by adam.nelson | Under WOD (Workout of the day) Thursday Jul 1, 2010STAND BY ME
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Wallballs
10 Goodmornings
10 Burpees
10 Jumping Pull-ups
TEAM WOD
Teams of 2 complete for time:
100 Pull-ups
200 M Tire Flip
300 Push-ups
400 M Equip Carry
After Party
Breath & Recover
Teams tried different ideas for the 400 M Equipment Carry
Closed July 2, 3, 4 & 5th for Independence Day
Posted by admin | Under WOD (Workout of the day) Wednesday Jun 30, 2010FROM LEFT TO RIGHT
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Wallballs
10 Goodmornings
10 Lunges
Strength Skill
Shoulder Press
7 x 7 x 7
WOD “Christine”
3 Rounds for time of:
500 M Row
12 Bodyweight Deadlifts
21 Box Jumps (24″/21″)
After Party
Foam Roll/Stretch
One of the evening time classes in action
We will be closed July 2, 3, 4 & 5th for Fourth of July Shenanigans.
Posted by adam.nelson | Under Coming Soon! Tuesday Jun 29, 2010THE BEAST AND THE HARLOT
Pre-game
CFCB Warm-up
2 Min Jumprope
10 OHS (bar)
10 Divebombers
10 Burpees
WOD “Strength”
Over Head Squat
3 x 3 x 3 x 3 x 3
After Party
“Annie”
50-40-30-20-10 Reps of
Double Unders
Sit-ups
Join before July 1st and get locked in at the current monthly rate!!
Posted by nboorjian | Under WOD (Workout of the day) Sunday Jun 27, 2010O CANADA!
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Wallballs
10 KB Swings
10 Pull-ups
10 Burpees
WOD “NUTTS”
10 HSPU
15 Deadlifts (250/155)
25 Box Jumps (30/24)
50 Pull Ups
100 Wall Balls (20/10)
200 Double Unders
400 M Plate Run (45/35)
After Party
Foam Roll & Stretch
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
