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WOD – Tuesday – 06/09/14

WOD – Tuesday – 06/09/14

Notice the straight arms at extension   A) For Time: 15 Hang Power snatch 115/75 30 Deadlifts 185/125 60 wallball 20/14 30 Deadlifts 185/125 15 Hang Power snatch 115/75 *use only 1 bar and change weights accordingly. Have weights ready **Break up deadlifts as needed. Be smart […]

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WOD – MONDAY – 06/09/14

WOD – MONDAY – 06/09/14

A. Clean (full squat). Find 3RM (12 Min time cap. Not Touch-n-go)   B) EMOM 8: 5-7 pullups + 5 burpees (do Chest-to-Bar if possible. Scale to banded pullups or ring rows)   C) For Time: 400m run 20 Power cleans 155/105 400m run

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WOD & BBQ – Saturday – 06/07/14

WOD & BBQ – Saturday – 06/07/14

WOD: Coaches Choice!!!????!!!!! BBQ: 12-4 Eat burgers Have a cool refreshing drink Socialize with your CF chums ***REMINDER: The weightlifting class has been moved to Sunday at 10AM. No 11am Class today. See you tomorrow at 9am for Gymnastics

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WOD – Friday – 06/06/14

WOD – Friday – 06/06/14

A) EMOM 8: 1 Power clean + hang clean + clean @65-70% of 1rm (you can drop bar after hang clean, but get right on it)   B) Benchmark: 20RM Push Press (Find your 20 rep max push press) **Tip: you don’t have to do sets of […]

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WOD – Thursday – 06/05/14

WOD – Thursday – 06/05/14

A) Bench Press – Close Grip. Find 5 rep-max (please use a spotter)   B) 6 x 400m run – Every 4 Minutes (record fastest and slowest time. Try to stay consistent. Don’t blow it on 1st run)

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WOD – Wednesday – 06/04/14

WOD – Wednesday – 06/04/14

  A) EMOM 12, Alternating: 5 Clean & Jerks (115/75) 5 Power Snatch (115/75) *Scale load and reps as needed to stay on track with the clock. Do 3-4 reps if needed   B) Back Squats: 3, 3, 3 @ 70% 2, 2, 2 @ 80% 1, […]

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Paleo Bash & BBQ! Saturday June 7th at Noon!

Paleo Bash & BBQ! Saturday June 7th at Noon!

The Paleo Challenge is over and it’s time to celebrate with a BBQ at the Boynton Box at noon this Saturday. All members from all 3 boxes and their guest are encouraged to attend, not just those that participated in the challenge. You are encouraged to bring […]

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WOD – Tuesday – 06/03/14

WOD – Tuesday – 06/03/14

A) Push Press:5 x 3 @ 80% of 1rm (5 sets of 3 reps….you should not fail here) *Do not post load, but make notes in your own journal ** Coach will review re-racking bar to your shoulders between reps.   B) 4 Rounds For Time: 12 KBS […]

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WOD – Monday – 06/02/14

WOD – Monday – 06/02/14

A) AMRAP 12: 7 Deadlifts 135/95 7 Hang Cleans 135/95 7 Front Squats 135/95   B) 6 Rounds (not for time) 30 second plank holds 15 Abmat Situps (self time on the plank holds)   C) Check out the new class times for Gymnastics and Weightlifting…CLICK HERE

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New Gymnastics & Weightlifing Class time…..

New Gymnastics & Weightlifing Class time…..

  Starting this Sunday, June 8th, our weightlifting clinic will move from Saturday at 11 to SUNDAY at 10AM.   Also, please make note that we now have a 1 hour Gymnastics clinic that will take place at 9AM every other SUNDAY at CFBB. This class will rotate between […]

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Today’s WOD

  • WOD - Tuesday - 07/29/14
    WOD – Tuesday – 07/29/14
    July 28, 2014 by
    Camille, Annie & Julie. The perfect trio. Well done ladies!   A) Pull-up Clinic. (10 Minute time Limit)    Your coach will go over Kipping & butterfly pull-up technique and...
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