06.01.16 #2

STRENGTH: Snatch 5×1 (Warm up to 70%, then takes 5 max attempts for the day.) NO MISSES! Optional WOD: 12 minute AMRAP: 16 Dumbbell Overhead stationary alternating Lunges (35/45) (L/R = 2) 16 Box Jumps (20/24) 16 Overhead Squats...

06.01.16

THANK YOU TO EVERYONE WHO CAME OUT FOR MURPH!!!! -I’d like to give a special thanks the following CFBF member community: Matt Savoie – For enabling/creating this years MURPH t-shirt design Lou Vesta – For, once again another year, provided us all...

05.30.16 (HAPPY MEMORIAL DAY!)

NOTE: We’re expecting more than 20 people. Therefore heats will more than likely be necessary. Inform your coach if you need/want to be in a specific heat, and we’ll do our best accommodate. Pot Luck will follow the WOD. We’re planning on firing up...

05.27.16

MEMORIAL MURPH IS ALMOST HERE!!!! -Monday, Monday, Monday…9:30am heats begin. Potluck w/ beer & brats begins around 11am. Join us to honor those braver than us, with our bravest effort on a tough WOD. WOD: “Regionals Event #7” 21 Thrusters...

05.26.16

WOD: 21 minute EMOM. (7 rounds) 2 Parking Lot Sprints  (Approx. 200m) 30 Double Unders (3x Singles) 15 Kettlebell Swings (35/53) SKILL WORK: Turkish Get Ups 3 x 5 – TECHNIQUE MEANS SLOW!!!! Try to increase weight each...