Pre-game
CFCB Warm-up
10 Burpees
10 KB Swings
Deadlift (work-up to RX’d weight)
WOD
Alternating Tabata
Deadlifts (185/135)
Burpees
After Party
2K Row for Time
- Scott of Scarborough High School nails a 53″ Box Jump!
Try a free workout today!!
Posted by adam.nelson | Under WOD (Workout of the day) Monday Nov 30, 2009Holiday Hours Update…We will also be open this Saturday from 9am-11am!!
Posted by adam.nelson | Under Coming Soon! Thursday Nov 26, 2009Happy Thanksgiving!!! Holiday Hours:Turkey Day Closed, Fri 8am-9am, Sat Closed, Sun 10am-1pm
Posted by nboorjian | Under WOD (Workout of the day) Thursday Nov 26, 2009Holiday Hours: Wed 6am-1pm, Thurs Closed, Fri 8am-9am, Sat Closed, Sun 10am-1pm
Posted by adam.nelson | Under WOD (Workout of the day) Wednesday Nov 25, 2009Pre-game
CFCB Warm-up
10 Burpees
10 KB Swings
10 Shoulder Presses
WOD
3 Rounds of
20 Calorie Row
20 Box Jumps
20 SDHPs (75/55)
20 Wallballs
20 Push Presses (75/55)
*1 Min Rest Between Rounds
**WOD from our friends at CrossFit Spartanburg
After Party
2 Min Max Pull-ups (Strict)
-2 Min Rest-
2 Min Max Pull-ups (Kipping)
Training the Future of Elite Fitness!
Holiday Hours: Wed 6am-1pm, Thurs Closed, Fri 8am-9am, Sat Closed, Sun 10am-1pm
Posted by adam.nelson | Under WOD (Workout of the day) Tuesday Nov 24, 2009Pre-game
CFCB Warm-up
10 Walking Lunges
10 KB Swings
10 Front Squats (Bar)
WOD “Strength”
Front Squat
Find 1RM
-then-
Burn out set with 60% of 1RM
After Party
Tabata Jumping Squat
JB has a moment of reflexion, post WOD
Holiday Hours: Wed 6am-1pm, Thurs Closed, Fri 8am-9am, Sat Closed, Sun 10am-1pm
Posted by adam.nelson | Under WOD (Workout of the day) Monday Nov 23, 2009Pre-game
CFCB Warm-up
10 SDHP
10 Wallballs
10 Front Squats
20 Push-ups
WOD
“Elizabeth” for time:
21-15-9
Cleans (135/95)
Ring Dips
After Party
1000 meter Tabata Row
Joel digging deep on the Clean and Jerk
Posted by adam.nelson | Under WOD (Workout of the day) Friday Nov 20, 2009
Pre-game
CFCB Warm-up
10 Wallballs
10 KB Swings
10 Box Jumps
WOD 5 Min Rounds
1st Round
500 Meter Row
Manmakers (35/20)
2nd Round
500 Meter Row
KB Swings (55/35)
3rd Round
500 Meter Row
Box Jumps
* 1 Min Rest Between Rounds
** After the 500 Meter Row, max reps of each respective exercise is counted and tallied at the end for final score.
After Party
Foam Roller & Stretching
Fellow CFCB'er, Dr. White performing a biomechanical analysis/injury assessment on one of the clients. Keeping CFCB's clients ready for peak performance...Thanks Doc!!
First Month Free to all new CrossFitters!! Plus NO CONTRACTS!!
Posted by adam.nelson | Under WOD (Workout of the day) Thursday Nov 19, 2009Pre-game
CFCB Warm-up
5 Pull-ups
10 Push-ups
15 Squats
WOD
“Angie” for time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
After Party
500 Meter Row for time
Bridget owning the Clean and Jerk yesterday!
Stop in for a free workout!!
Posted by adam.nelson | Under WOD (Workout of the day) Wednesday Nov 18, 2009Pre-game
CFCB Warm-up
10 Dive Bombers
10 Wallballs
10 KB Swings
10 Box Jump Burpees
WOD “Strength”
Clean and Jerk
3 x 3 x 3 x 3 x 1 x 1 x 1
After Party
3 Rounds of
15 KB Swings (55/35)
20 Box Jumps
Amanda and Anne "relaxing" post workout.
No Contracts!!
Posted by adam.nelson | Under WOD (Workout of the day) Tuesday Nov 17, 2009Pre-game
CFCB Warm-up
5 Pull-ups
10 Wallballs
15 Box Jumps
WOD
500 Meter Row
30 Burpees
20 Pull-ups
10 Man-Makers (35/20)
20 Pull-ups
30 Burpees
500 Meter Row
After Party
3 Rounds
10 K2E
10 Supermans
Levi on the deadlift during yesterdays CF Total
