Face 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
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, 2010Monthly 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!!
No Contracts, stop in and try a free workout today!
Posted by adam.nelson | Under WOD (Workout of the day) Friday Feb 19, 2010Hold the Line
Pre-game
CFCB Warm-up
2 Min Jump Rope
20 OH Squats (PVC)
20 Lunges
10 KB Swings
WOD “Strength”
Over Head Squat
3 x 3 x 3 x 3 x 3
After Party
AMRAP in 10 Min
5 DB Thrusters (35/20)
20 Meter Walking Lunge
5 Hollow Rocks
Tyson showing a couple of the ladies the K-Star shoulder warm-up
Think you are FIT? Come down here and take the test…..WE DARE YOU!!
Posted by adam.nelson | Under WOD (Workout of the day) Thursday Feb 18, 2010GORILLA STOMP
Pre-game
CFCB Warm-up
2 Min Jump Rope
10 Burpees
10 KB Swings
10 Good Mornings (PVC)
5 Pull-ups
WOD
For time:
10-9-8-7-6-5-4-3-2-1 reps of
Deadlift (185/135)
Pull-ups
After party
15 Min Foam Roller/Stretch
Derek testing his explosive drive with the 20lbs med ball.
Today’s workout is compliments of CFCB Trainer Tyson…we’ll explain it to you when you get here
Posted by adam.nelson | Under WOD (Workout of the day) Wednesday Feb 17, 2010Having Fun at Recess
Pre-game
CFCB Warm-Up
2 min jump rope, practicing singles (running, forwards, backwards)
K-Starr Shoulder Prep
WOD:
Jump rope singles max reps in 15 seconds, 30 seconds forward and backward (4 scores)
Wall ball for height (count bricks over 10 feet)
Row for max watts
After Party
3 rounds or 8 min AMRAP
Rd 1: 5 dips, 5 knees-to-elbows (K2Es), 5 push-ups, 5 K2Es, 5 HSPUs, 5 K2Es
Rd 2: same as 1, except sub 10 sit-ups for 5 K2Es
Rd 3: same as 2, except with anchored sit-ups
Rd 4 (if applicable): same as round 1, Rd 5 same as 2…
Hotel Lobby
Shoulder pre-hab (internal, external rotations)
Reverse hypers on glute-ham developer (straight and rounded back)
Trainer T. says "I pity tha Fo' who can't do my workout!"
We will be closing @ 2pm today. Please check the website for any delays/cancellations tomorrow.
Posted by admin | Under Coming Soon! Tuesday Feb 16, 2010In anticipation for today’s snow storm, please check the website before you come in to see if we will be open for the evening classes.
Posted by adam.nelson | Under WOD (Workout of the day) Tuesday Feb 16, 2010Heavy Metal Happy Hour
Pre-game
CFCB Warm-up
2 Min Jump Rope
10 KB Swings
10 Burpees
10 Front Squats (bar)
Burgener Warm-up
WOD “Strength”
Power Clean
2 x 2 x 2 x 1 x 1 x 1
After Party
Alternating Tabata
Burpees
KB Swings (55/35)
Jillian recovering.....for time
Forging Elite Fitness
Posted by adam.nelson | Under WOD (Workout of the day) Monday Feb 15, 2010Going the Distance
Pre-game
CFCB Warm-up
2 Rounds of
10 Burpees
10 Wallballs
10 Push-ups
10 OH Squats
2 Min of Handstand Holds
WOD
Fight Gone Bad
3, 5 min Rounds of
Wallballs (20/15)
SDHP (75/55)
Box Jumps (20/16)
Push Press (75/55)
Calorie Row
* One min Rest between rounds.
Tally total number of reps for each exercise for final score.
After Party
Sweat, Stretch, Whine….for Time!
