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WOD – Thursday – 05/08/14

WOD – Thursday – 05/08/14

A little recap of last years Regional team!! (Corey still refuses to wear lifting shoes, but he smiles more now)   A) Teams of 2: 2 rounds, Not for time:  - 8 tire flips  - 20 Medball toss situps (anchor feet together)  - 200m Sandbag carry (handoff […]

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WOD – Wednesday – 05/07/14

WOD – Wednesday – 05/07/14

For Time: A) 5-3-1  - Deadlift 275/185  - Wall Walks (scale to 2:1 Walk The Floors) B) 9-6-3  - Deadlift 245/165  - Box jumps 30/24 C) 12-9-6  - Deadlift 225/145  - Pullups *Be prepared with your weights to reduce load and move on to next round **If […]

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Schedule Change this Weekend….

Schedule Change this Weekend….

CFBB will be closed Saturday and Sunday as your coaching staff will be at the SE Regional CrossFit Games in Jacksonville. Also, there will be no Teens class on Thursday. Also, there will be no Bootcamp on Friday and no noon class on Friday.   Wish us […]

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WOD – Tuesday – 05/06/14

WOD – Tuesday – 05/06/14

  A) 3rm Clean with 2 second pause at the knee      (15 min time cap)    Start light and build to a heavy set of 3 reps.    Seek perfection in the movement. Drive knees out and back. Load the hamstrings    Fast elbows. Open the hands on the catch. […]

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WOD – Monday – 05/05/14

WOD – Monday – 05/05/14

A) Push Press: 3-3-3-3-3      (increasing. Post load for final set of 3 reps) B) 21-18-15-12-9-6-3  - Wallball 20/14  - Kettlebell Swings 53/35   Happy Cinco De Mayo!!

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WOD – 05/02/14

WOD – 05/02/14

Max out Friday! Hit a PR! A) Clean & Jerk (20 minutes to build to a 1RM) B) AMRAP 10: 5 clean & jerks 135/95* 8 burpee box jump overs 24/20 * a power clean and push jerk is the preferred movement

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WOD – Thursday – 05/01/14

WOD – Thursday – 05/01/14

The above are the Regional Events (WOD’s) for 2014….not your WOD  :-)   A) Not For Time: 2 rounds  - 4 Turkish gettups  - 4 Skin the cats (scale to 8 toes thru rings)  - 30 second Handstand hold (face the wall if needed)  - 1 Rope […]

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CrossFit Teens May 1, 2014

CrossFit Teens May 1, 2014

Warm Up: 3 rounds (not for time) 250m row 5 push ups 8 jumping jacks, 8 Y-Jacks, 8   Criss-cross jacks Review Clean Take 10 mins to build bars up to working   weight WOD: 6 min AMRAP 10 TTB 15 Cleans (95/65) (65/42) 20 OH Walking […]

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CrossFit Teens 4/30/14

CrossFit Teens 4/30/14

Warm Up: 400m run medball ball toss Hurdles   – run, walk & jump, skill work: handstand walks, cartwheels, burpee broad jumps forward rolls monkey hangs 5 x 5 secs cage crawl WOD: A) 30 Manmakers (35/25) for time Self Time 5 minute Rest B) 5 RFT: […]

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WOD – Wednesday – 04/30/14

WOD – Wednesday – 04/30/14

  A) Back Squats: Build up to: 75% x 8 reps, then 70% x 8 reps, then 65% x 8 reps (do not post load) B) For Time:  - 20 Push Jerk 115/75  - 25 burpees  - 30 Wallball 20/14  - 800m Run  - 30 Wallball 20/14  - 25 […]

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