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Bootcamp – Wednesday – 08/31/16

A) Row 1000m
Push yourself but do not record time on white board.
B) 4 x 5 DB Shoulder press, increase weight each set if able
Push yourself but do not record load.
C) 3 Rounds For Time:
10 DB thrusters (40/25)
15 Abmat Sit ups
200m run

WOD – Wednesday – 08/31/16

For Time:
15-12-9
Power snatch 135/95
Pullups
immediately into…
12-9-6
Thrusters 155/105
Pullups
immediately into…
9-6-3
Squat clean 185/125
Pullups
**RX+ do c2b

 

Copper Point Brewing Co – Friday September 9th CLICK HERE for details

Copper Point Brewing CO – September 9th

Copper Point Brewing CO – September 9th

CFBB invites all members (and friends) to join together for a casual social outing at Copper Point Brewing on Friday September 9th at 8pm.

Its just a few blocks from the gym, right off High Ridge Road. A chance to catch up with fellow gym members, outside of the gym. They don’t serve food, but they have food trucks outside, and you can bring the food back in. We look forward to seeing you there!

http://copperpointbrewingcompany.com

WOD – Tuesday – 08/30/16

A. Snatch practice. (Snatch from power position + snatch from floor)
Build to Moderately heavy complex.
-OR-
Techinical Development: Do 1 set at light weight EMOM for 12 mins.
B) For time:
40 calorie Row
40 Burpees
40 Russian KB Swings 70/53
400m Run

Bootcamp – Tuesday – 08/30/16

A) 3 Rounds NOT For Time:
100m Farmer Carry
2 Wall Climbs OR 4 Walk The Floors
25 Mountain Climbers
B) 3 Rounds For Time:
10 Burpees Box Jump Overs 24/20
15 Ground To Overhead w/ Bumper Plate 45/35
400m Run

Bootcamp – Monday – 08/29/16

AMRAP 20:
12 Jumping squats
12 Knees To Elbows
20 Double Unders (scale to 40 singles)
12 Push-ups
12/10 Calorie Row

WOD – Monday – 08/29/16

A. Power clean. Build to a heavy single.
B) 4 RFT (24 min time cap)
12 Power cleans 185/125
18 Box jumps
24 Wallball shots

WOD – Friday – 08/26/16

For Time:
Teams of 2:
100 Squat cleans for time 155/105
— switch every rep
every 3:00 including 0:00 both partners must do 6 pullups + 4 HSPU (4 WTF)
RX+
For Time:
Teams of 2:
100 squat clean for time; 225/155
— switch every rep
every 3:00 including 0:00 both partners must do 2 muscle ups + 4 HSPU

Bootcamp – Friday – 08/26/16

A) EMOM 10: (alt)
2 Turkish get-ups
:30 of Double under practice (you must attempt)
B) AMRAP 16:
10 DB Thrusters
30 Lateral Abmat Hops
15/12 Calorie Row

Bootcamp – Thursday – 08/25/16

6 Rounds For Time:
10 Goblet Squats 53/50
10 Burpees over Abmat (2 feet take off & landing)
10 Abmat Sit-ups
2 Rope planks
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Today’s WOD

  • WOD – Wednesday – 08/31/16
    August 30, 2016 by
    For Time: 15-12-9 Power snatch 135/95 Pullups immediately into… 12-9-6 Thrusters 155/105 Pullups immediately into… 9-6-3 Squat clean 185/125 Pullups **RX+ do c2b   Copper Point Brewing Co – Friday...
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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