01.02.17

SKILL: Muscle Up WOD: 4 Rounds for time. 15 Slam Ball (20/30) 15 Inverted Rows (RX+, w/ plate 25/45) 15 Hollow Rocks

12.31.16 (New Year’s Eve)

WOD 1: “13.2” AMRAP 10: 5 Shoulder to Overhead (95/115) 10 Deadlift (95/115) 15 Box Jump (20/24) REST AS NEEDED WOD 2: Max Airdyne Calories in 1 minute.  Max 3 attempts. Rest as needed between...

12.30.16

WOD 1: AMRAP 8 15 Thrusters (70/100) 15 C2B REST AS NEEDED WOD 2: For time. 50 Wallball Shots (14/20) 50 Double Unders (3x Singles or 2 min. D.U. work) 15 Bar Muscle...

12.29.16

*My apologies on not posting this last night. I made a settings mistake. Here it was. SKILL: Handstands and HSPU *Kick up, nose/toes to wall hold, shoulder taps, moving legs in headstand, Inverted Wall Hollow position, Pike position, etc. Start somewhere, just start...

Announcement

To all current and past CFBF members, I started this business fitness adventure 2.5+ years ago, and I’m so grateful for everyone’s love and support throughout that time. I would not have made it as long in the CrossFit owner world without that support, so...

12.28.16

SKILL: Rowing CONDITIONING WOD: Partner WOD. Teams of 2. AMRAP 20 A: 200m Farmer’s Carry (35s/53s) B: Max Distance Row

12.27.16

STRENGTH DAY: Complete for quality. Bench Press 8×3 up to 75% 1 RM Front Squat 8×3 up to 75% 1 RM Up to 3 attempts at Max Hollow...

12.24.16

FREE HOLIDAY WOD TODAY! 10-11:30am. All other classes are Cancelled. CONDITIONING WOD: Partner “Eva” 1 Works, while 1 Rests RX+ = Solo 5 Rounds for time. 800m Run 30 Kettlebell Swings (53/70) 30 Pull...

12.23.16

SKILL/STRENGTH: Clean Pulls 8×1 @ 60%-100%+ 1RM Front Squat One and a Quarter Front Squats 3×3 @ 75% FS Strict Press 2×3 @ 60%-70% Strict Press Push Press 2×3 @ 90%+ Strict Press Push Jerk 2×3 @ 100% – 110% Strict Press Split Jerk...

12.22.16

REMINDER: Only one class on Saturday(Christmas Eve). 10am to 11:30. Earn those cookies!! CONDITIONING WOD: 23 minute AMRAP: 35 Deadlifts (135/185) 35 Wall Ball Shots (14/20) 35 Calorie Row 35 Handstand Push-Ups -continuing our ‘Open Prep’ programming...