03.31.16

FREE SATURDAY WOD REMINDER!!! 8 and 10am classes. WOD: :30 seconds “Work” :30 seconds “Rest” for 16 minutes (4 rounds) -Hollow Hold -Bottom of Squat -Handstand Hold -Chin over Bar Hang -POSITION, POSITION, POSITION!!! It’s all about the...

03.30.16

STRENGTH/WOD: Every 90 seconds x 10 sets perform: 1 Halting Clean Deadlift + 1 Clean (w/ halt at knee) + 1 Clean -Full Squat Cleans -Halting Deadlift = 3-5 second pause @ middle of knee cap TECHNIQUE, TECHNIQUE, TECHNIQUE!!! All the strength in the world, without...

03.29.16

*FREE WOD THIS SATURDAY!!! Bring a friend, and have some fun! WOD: 5 rounds for time of: 400m Run 15 Dumbbell Push Press (30/45) 7 Burpee Pull-Ups MARCH ATHLETE OF THE MONTH What is your name? Patrick McCaffrey What do you do when you’re not at CFBF (Family, job,...

03.28.16

STRENGTH: Pause Back Squats WOD: 2 rounds for time: 35 Wall Ball Shots (14/20) 20 Walking Lunge Steps (L/R=2) 5 Box Jump Overs (24/30) Jump like these...

03.26.16 (“16.4”)

OLY TONIGHT @ 7:00pm 14.5 is now 16.5, so…. WOD: “16.5” 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Notes This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2,...