Pre-game
CFCB Warm-up
2 Min Jumprope
10 Wallballs
10 Goodmornings
10 Lunges
Strength Skill
Shoulder Press
7 x 7 x 7
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
Pre-game
CFCB Warm-up
2 Min Jumprope
10 OHS (bar)
10 Divebombers
10 Burpees
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
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Wallballs
10 KB Swings
10 Pull-ups
10 Burpees
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.
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Wallballs
10 KB Swings
10 Pull-ups
10 Burpees
AMRAP in 20 Min
5 Manmakers (35s/20s)
10 Pull-ups
200 M Sprint
After Party
Shoulder PreHab
10 x 3 Int
10 x 3 Ext
Foam Roll/Stretch
Nick and Dan pushing through the Man Makers
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Burpees
10 KB Swings
10 Goodmornings
Deadlift
3 x 3 x 1 x 1 x 1
After Party
“Triple Threat”
3 Rounds for time:
30 Box Jumps (24″/20″)
30 Supermans
30 Sit-ups
Horse Play
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Wallballs
10 KB Swings
10 Push-ups
Push Press
1 x 1 x 1 x 1 x 1
Burnout Set With 50%
After Party
AMRAP in 8 Min
10 Burpees
10 Double Unders
Some of the lovely (and badass) ladies of the evening class
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Wallballs
10 KB Swings
10 Push-ups
For time:
800 M Run
400 m Backwards Run
800 M Run
400 M Backwards Run
After Party
Max Reps Over Head Squat (3 Sets)
Men- 65lbs
Women- 45lbs
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Wallballs
10 KB Swings
10 Goodmornings
10 Burpees
For Time
50 Tire Flips
100 Burpees
150 KB Swings
200 Sit-ups
**One person performs the exercises, while the other runs 400M**
**Upon completion of the 400M, switch**
After Party
Foam Roll/Stretch
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Wallballs
10 KB Swings
10 Burpees
Front Squat
5 x 5 x 3 x 3 x 1 x 1 x 1
After Party For Time:
10-9-8-7-6-5-4-3-2-1 Reps of:
Burpees
KB Swings
Pre-game
CFCB Warm-up
2 Min Jumprope
20 M High Knee Run (2x)
20 M Backwards Run
10 Goodmornings
10 KB Swings
For Time:
1 Mile Run
2K Row
1 Mile Run
After Party
Shoulder PreHab
10 x 3 Int
10 x 3 Ext
Foam Roller/Stretch
