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COMPETITOR TRAINING at 2PM !!

COMPETITOR TRAINING at 2PM !!

CFBB is now offering a Competitors Training time slot from 2-4pm on Mon, Tues, Wed & Fri.

This is a time for the competitive athletes to either come in and do their written ID program, or a ‘Competitors’ workout will be written on the board for the day.

It is mandatory that athletes be proficient in the movements, and have minimum of 1 year of CrossFit experience to attend this time slot. As usual, Drop-Ins with experience are welcome at the normal drop-in rate.

 

Bootcamp – Monday – 04/04/16

A) 3 Sets NOT For Time:
hollow body hold x20-30 sec
superman hold x20-30 sec
max vert jump x2 reps; nice and slow; how high can you jump? Use pull-up bar as a guide
B) 5 Rounds For Time:
8 DB Thrusters
8 Burpees
200m Run
    Record Time and Load used. (ex: 12:31 / 30#)

WOD – Monday – 04/04/16

WOD – Monday – 04/04/16
A) 3 Sets NOT For Time:
hallow body hold x20-30 sec
superman hold x20-30 sec
max vert jump x2 reps; nice and slow; how high can you jump?
**Athletes, touch the pullup bar for a guide. How low on your arm can you touch the crossbar?
B. Front squat – Build to 1 Rep-max
C) 2 Sets For Times:
row 500m ALL OUT
Rest 90 Seconds Between sets
***Preset the Rowers for 500m Inveral with 90 second rest
– rest as needed
D) For Time: 35 Burpees

COMPETITOR TRAINING AT 2PM (click link)

WOD – Friday – 04/01/16

WOD – Friday – 04/01/16
For Time:
       Buy in with 70 Dubs / 140 Singles. Then,
7 Rounds of:
 – 7 Deadlifts 255/165
 – 7 HSPU
 – 7 Burpees
 – 7 Pull-ups RX+ Do C2B
         Cash Out with 70 Dubs / 140 Singles

Bootcamp – Friday – 04/01/16

4 Rounds For TIme:
15 KB Swings 53/35 – Russian
12 Goblet Squats 53/35
9 Knees To Elbows
400m Run

WOD – Thursday – 03/31/16

WOD – Thursday – 03/31/16
Endurance Day Thursday….. Looking to add your score to the leaderboard??
A) For Time;
1 Mile Run
– rest as needed
B) For Time:
2k Row

Bootcamp – Thursday – 03/31/16

A) 20-15-10-5
Pull-ups
DB Push Press
Alt Jumping Lunges (each leg)
Abmat Sit-ups
B) 2 Sets: Plank Hold
1 Min Front
1 Min Left Side
1 Min Right Side
   Rest 1 minute between sets

WOD – Wednesday – 03/30/16

WOD – Wednesday – 03/30/16
A) Clean + Hang Clean + Split Jerk
Build to heavy complex
B) 3 sets:
AMRAP 4:
50m run
1 power clean 185/125 RX+ Do 205/135
50m run
2 power clean
50m run
3 power clean
etc….
– rest 2 minutes between sets. RESTART the ladder each Set.
NOTE: You are challenged to do RX+ if able. Don’t worry about white board.

Bootcamp – Wednesday – 03/30/16

10 Rounds For Time:
10 Wallballs 20/14
8 SDHP’s 70/53
6 Burpees
   Cash out with 500m Row

WOD – Tuesday – 03/29/16

A. 4 sets; bench press @32×1 x 6-8 reps
(Start at 50-60%)
B) 6 rounds; every 3:30
run 400m*
12 t2b
– score is your SLOWEST round
    *For those unable to stay on clock, scale to 300m Run
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Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 702-4844

Boynton Beach Location

975 Gateway Blvd. Suite 106
Boynton Beach, FL 33426
Phone: (561) 702-4844

West Palm Beach Location

512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844