“THE CAGED BEAST”
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Kb Swings
10 Good Mornings
10 Lunges
WOD “Strength”
Deadlift
3 x 3 x 1 x 1 x 1 x 1
After Party
2 Min Drills
-Burpees
-Ring Dips
-K2Es
Brian standing tall at the top of the deadlift
Posted by admin | Under WOD (Workout of the day) Tuesday Aug 17, 2010
Forging Elite Fitness
Posted by admin | Under WOD (Workout of the day) Monday Aug 16, 2010“TORN AND SHATTERED”
Pre-game
CFCB Warm-up
2 Min Jumprope
10 KB Swings’
10 Burpees
Burgener Warm-up
WOD
For time:
10, 9, 8, 7….3, 2, 1 reps of:
Snatches (95/65)
Burpees
After Party
Shoulder PreHab
10 x 3 Int
10 x 3 Ext
Foam Roll/Stretch
Lissa demonstrating awesome form on the Snatch.
Stop in and try a free Workout today!
Posted by admin | Under WOD (Workout of the day) Friday Aug 13, 2010“THE 4TH QUARTER”
Pre-game
CFCB Warm-up
2 Min Jumprope
10 KB Swings
10 Goodmornings
20 Squats
WOD
500 M Row x 4
**3 Min Rest between Intervals**
After Party
Tabata Sit-ups (ABMAT)
Finishing the grueling 4th Row
We will be closed this Saturday (14th) for “CFCB on the lake”
Posted by admin | Under WOD (Workout of the day) Thursday Aug 12, 2010“BLOOD, SWEAT AND TEARS”
Pre-game
CFCB Warm-up
2 Min Jumprope
10 KB Swings
10 Jumping Pull-ups
10 Wallballs
WOD “Badger”
3 Rounds for time:
30 Squat Cleans (95/65)
30 Pull-ups
800 M Run
After Party
Foam Roll/Stretch
Forging Elite Fitness
Posted by admin | Under WOD (Workout of the day) Wednesday Aug 11, 2010LEAPS AND BOUNDS
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Wallballs
10 KB Swings
10 Burpees
10 Shoulder Presses
WOD “Strength”
Shoulder Press
5 x 5 x 5 x 5 x 5 x 5
After Party
Max Height Box Jump
Can he do it?!
Yes HE CAN!!
We will be closed this Sat (14th) for “CFCB on the Lake”
Posted by admin | Under WOD (Workout of the day) Tuesday Aug 10, 2010DOG DAYZ OF SUMMER
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Wallballs
10 KB Swings
10 OHS
Strength Skill
Snatch Balance
WOD “Jackie”
For time:
1000M Row
50 Thrusters (45)
30 Pullups
After Party
Foam Roll/Stretch
Stop in and try a free workout today!!
Posted by admin | Under WOD (Workout of the day) Monday Aug 9, 2010BRING DA FUNK
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Wallballs
10 KB Swings
10 Jumping Pull-ups
10 Goodmornings
WOD
4 Rounds for Time:
10 Squat-clean Thrusters (95/65)
20 Box Jumps (24″/20″)
400 M Run
After Party
Foam Roll/Stretch
Holly standing tall at the top of the squat-clean thruster
We 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
