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WOD – Thursday – 11/13/14

WOD – Thursday – 11/13/14

  A) Skill/Warm-up: 3 Rounds NOT for Time – (Any order) 15-30 Double Unders – depending on skill level 2-4 mu’s OR 6 C2B OR 8 Pull-ups OR 10 Jumping Pull-ups 30-45 sec Superman hold 50m Sled push OR pull – chose weight   B) 3 Rounds […]

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WOD – Wednesday – 11/12/14

WOD – Wednesday – 11/12/14

  CLICK HERE  for the link to ton’s of pic’s on from the Battle… A) Strength: Push Press 2 x 5 @ 80% 2 x 10 @ 70% B) AMRAP 20 5 HSPU 7 Thrusters 95/65 9 KB Snatch 53/35 200m Run

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WOD – Tuesday – 11/11/14

WOD – Tuesday – 11/11/14

  In honor of Veterans Day, we have a Hero WOD for you. “McGee” Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, […]

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WOD – Monday – 11/10/14

WOD – Monday – 11/10/14

  A) Warmup: 2 Rounds NOT for time – any order 200m run 20 air squats 250m row 25m bear crawl B) Strength: Front Squats: b1) Build to 1 rep at 85-90% b2) 20 reps. Shoot for at least 40% of 1rm. Keep notes for next week! […]

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Saturday – 11/08/14 – CLOSED

Saturday – 11/08/14 – CLOSED

  CFBB is closed for BATTLE OF THE BOXES. See you at The CrossFit Squad!

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WOD – Friday – 11/07/14

WOD – Friday – 11/07/14

  Happy Battle of The Boxes Eve!   For Time: 10-1 Thrusters 135/95 Burpee over Bar Cash out with 1 Mile Run   CLICK HERE for Battle Event Page, and CLICK HERE for Battle FB page.

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WOD – Thursday – 11/06/14

WOD – Thursday – 11/06/14

  A) Oly/Skill: Hang Snatch Complex 10 Mins to Build to a Heavy Snatch + Hang Snatch + OHS (if unable to OHS, Don’t try. Just do snatch + Hang Snatch)   B) AMRAP 5: Row 250m 15 Push-ups (hand release) C) AMRAP 5: Airdyne 10 Calories 25 […]

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WOD – Wednesday – 11/05/14

WOD – Wednesday – 11/05/14

  A) Warm up: Row for 1,500m upon arrival….casual pace   B) 5 Rounds For Time 9 Deadlifts (225/155) 10 Burpee Box Jumps 24/20 11 KB Swings 53/35 12 Goblet Squats 53/35 400m Run REST exactly 2 minutes between each round (self time)   NOTE: All athletes […]

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WOD – Tuesday – 11/04/14

WOD – Tuesday – 11/04/14

  A) Skill/Warm-up: 3 Rounds NOT for Time 30 sec HS hold (scale to DB hold or from a box) 1 Rope Climb or 2 planks 25 Double Unders or attempts   B) Strength: Push Jerk. Find 4-rep max from rack (Post load)  15 Min Time Cap.   C) AMRAP […]

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WOD – Monday – 11/03/14

WOD – Monday – 11/03/14

  Big congrats to Sarah, Vince, Derek, Monique and Danielle for their guys and girls first place team finishes this weekend at Pantheon Games! Way to represent!! A) Warmup: 2 Rounds NOT for time 8 Ring Rows 8 Good Mornings 45/35 8 high hang squat cleans 45/35 8 […]

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Phone: (561) 357-9244

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