SEPTEMBER 30TH
Pre-game
CFCB Warm-up
20 Squats
20 Meter High Knee Run
20 Meter Back Peddle
WOD “Strength”
Back Squat
3 x 3 x 3 x 3 x 3 x 3
After Party
3 Rounds of:
30 GHD Sit-ups
30 Back Extensions
Sarah, post workout
Posted by adam.nelson | Under WOD (Workout of the day) Wednesday Sep 30, 2009
Come in and try a free workout!!
Posted by adam.nelson | Under WOD (Workout of the day) Tuesday Sep 29, 2009SEPTEMBER 29TH
Pre-game
CFCB Warm-up
3 Easy Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
WOD Alternating Tabata of:
Push Press (75/45)
Pull-ups
After Party
3 Rounds of:
20 Meter Bear Crawl
20 Meter Walking Lunge
No Contracts, First Month Free to all new CrossFitters!!
Posted by adam.nelson | Under WOD (Workout of the day) Monday Sep 28, 2009SEPTEMBER 28TH
Pre-Game
CFCB Warm-up
10 Burpees
10 Deadlifts (135/95)
WOD
4 Rounds for time:
5 Tire Flips
21 KB/DB Swings (55/35)
400 Meter Run
After Party
Mach Speed Trainer Drill
Karen man-handling one of the giant tires!!
Posted by adam.nelson | Under WOD (Workout of the day) Friday Sep 25, 2009
SEPTEMBER 25TH
Pre-game
CFCB Warm-up
10 Burpees
20 Squats
WOD
4 Rounds of
20 Wall Balls (20/15)
25 Box Jumps
20 Overhead Walking Lunges (10#)
25 K2E
After Party
500 Meter Row for time
Saturday classes from 9am-2pm start THIS Saturday!
Posted by adam.nelson | Under WOD (Workout of the day) Thursday Sep 24, 2009SEPTEMBER 24TH
Pre-game
CFCB Warm-up
10 Push-ups
10 Wall Balls
10 Deadlifts
WOD
7 Rounds for time of:
150 Meter Sprint
7 Deadlifts (185/135)
7 Burpees
After Party
Stretch!!
Pull-up portion of Fran
Posted by adam.nelson | Under WOD (Workout of the day) Wednesday Sep 23, 2009
SEPTEMBER 23RD
Pre-game
CFCB Warm-up
Coach B Warm-up
10 KB Swings
WOD “Strength”
Power Clean
5 x 3 x 3 x 1 x 1 x 1
After Party
Front Squat 80% of 1RM Power Clean
5 x 5 x 5
The new lifting platforms in the new space
Posted by adam.nelson | Under WOD (Workout of the day) Tuesday Sep 22, 2009
SEPTEMBER 22ND
Pre-game
CFCB Warm-up
25 Meter High Knees Run
25 Meter Backwards Run
WOD
800 X 4 Sprints
(2 Min Rest Between Intervals)
After Party
2 Min (Total) L-Hang
Jeremy sprinting against the Mach Speed Trainer.
We’ve Expanded, Come see the new, bigger space!!
Posted by adam.nelson | Under WOD (Workout of the day) Monday Sep 21, 2009SEPTEMBER 21ST
Pre-game
CFCB Warm-up
5 Pull-ups
10 Wallballs
15 Squats
WOD “FRAN”
21-15-9
Thrusters
Pull-ups
After Party
Mach Speed Trainer Drill
Everyone loves sumo deadlift hi-pulls!!
Posted by adam.nelson | Under WOD (Workout of the day) Friday Sep 18, 2009
SEPTEMBER 18TH
Pre-game
CFCB Warm-up
10 Burpees
10 Pull-ups
WOD
AMRAP in 15 Min
10 Push-ups
10 SDHP (95/65)
10 Box Jumps
After Party
1000 Meter Row for Time
Running the Air National Guard through a CrossFit Workout. Awesome Job Guys!!!
Posted by nboorjian | Under WOD (Workout of the day) Thursday Sep 17, 2009
September 17th
WOD:
“Strength Day”
Over Head Squat
7x7x7x5x5x5x1
After Party
Hand Stands or Hand Stand PU’s Max in 2 Min
