WOD: Hatch week 11, Day 2
Back Squat: 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70%
Front Squat: 1×5 @ 60%, 1×7 @ 70%, 1×5 @ 75%, 1×5 @ 80%
Push Press: 2-2-2 reps
Back Squat: 3-3-3 reps
Accessory: Accumulate 30 strict Pull-Ups and 30 strict Ring Dips
Mimy crushin’ the one arm dumbbell snatch.
SKILL: Ten minutes of group shoulder mobility.
WOD: Complete the following for time:
100 Double Unders
10 Dumbbell Power Snatch, Right Arm (55, 35)
10 Dumbbell Power Snatch, Left Arm
100 Double Unders
CFBT is participating in Toys for Tots. If you would like to donate please bring any new and unwrapped toys for donation . All toys will be picked up on December 16th.
WOD: Every minute on the minute for Twenty minutes:
Odd: 3 Cleans
Even: 3 Muscle-up
Accessory: 5 Minutes group mobility
Don’t forget we need your RSVP to the CFBT Holiday Party by tomorrow (Tuesday at noon!) We have to turn in our final catering numbers so it would be very helpful to have your RSVP ASAP! You can RSVP to email@example.com We look forward to seeing you there. Also please check Mind Body Online for some up coming schedule changes.
Workout: Hatch, Week 11, Day 1
Back Squat: 1×5 @ 60%, 1×3 @ 70%, 1×2 @ 80%, 1×2 @ 90%, 1×1@ 95%, 1×1 @ 103%
Front Squat: 1×5 @ 60%, 1×5 @ 70%, 2×5 @ 75%
Overhead Squat: 5-5-5 reps
Front Squat: 3-3-3 reps
Accessory: 3×12 Bulgarian Split Squats (use dumbells)
It was so great to have my friend Jason Khalipa come into town this weekend for the Level 1 at our gym. For those of you that don’t know Jason, he won the 2009 CrossFit Games and placed 2nd this year. He is known for his insane work capacity. He does more in one day than most of us do in 2-3 weeks (I’m serious). Jason put us through some pretty crazy stuff Friday, Saturday AND Sunday. You might just see a few of the workouts we did appear in the next few weeks at CFBT!
The gym is closed, as we are hosting a CrossFit Level 1 Trainer Course.
You still have a workout today.
WOD: 5K Run or Row
You can do this on a treadmill if you have one in your condo/apartment complex. If you have access to a rower, you have the option of a 5k Row.
Report your results in the comments!
Rok’s last day at CFBT was Thursday. He is moving to Oklahoma and we are sad to see him go. Rok has been a huge part of the CFBT family for years now. We will miss him and his dance moves; but I promise to keep playing the Ke$ha station during the 4:30 class in his honor.
Lift: Push Press: 5-5-5 reps
Two rounds for time of:
10 Shoulder to Overhead (155, 105)
50 Air Squats
3×10 Barbell Bent Over Rows
If you would like to donate to Toys for Tots, please bring in any new and unwrapped toy and place it in the big white box near the Holiday tree.
To learn more about Toys for Tots please click here
WOD: Hatch Cycle, Week 10, Day 2
Back Squat: 1×5 @ 60%, 1×5 @ 65%, 1×5 @ 70%, 1×5 @ 75%
Front Squat: 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70%
Shoulder Press: 3-3-3 reps
Back Squat: 5-5-5 reps
Accessory: 3×12 Dumbell Step-ups
CFBT Holiday Party here at the gym.
December 12, 2013. 7-11 pm.
RSVP to firstname.lastname@example.org. Please include if you will be bringing a +1.
Lift: Twelve minutes to work up to a heavy Hang Squat Snatch
WOD: Complete as many rounds as possible in Ten minutes of:
5 Hang Power Snatches (115,75)
10 Wall Balls (20,14)
15 Toe to Bar
Very impressive expressions of camaraderie as members finish their workout.
WOD: Test a Benchmark Day
1RM lifts or Runs/Rows
NO 1RM back squat or Front squat as we are in the squat cycle
We were honored to have Sean Payton, Head Coach of The New Orleans Saints and some of his colleagues, join us for a workout yesterday.