Category Archives: Workout of the Day

Wednesday, April 9, 2014

Workout: 

Back Squat: 10-10-10 reps

Accessory: Work up to a max height Box Jump

image (8)

Huge Congrats to our Olympic Lifting Coach Lincoln, for competing in the 2014 National Masters Weightlifting Championships this weekend. We are very lucky to have him on staff here at CFBT and couldn’t be more proud of him!

Lincoln  competed in the  77kg/55-59 age group category. He went 3-for-6 on his lifts and won Gold as well as qualified for World Masters by his 5th lift. Worlds will be in in Copenhagen, Denmark this year.

Our Olympic Lifting Classes are offered Thursday at 7:30pm and Saturday at 11:30am

 

 

Posted in | Leave a comment

Tuesday, April 8, 2014

Workout: ‘Taylor’

4 rounds for time of:
Run 400 meters
5 Burpee Muscle-ups

Accessory: 3×20 Butterfly Abmat sit-ups

photo1 (1)

Progenex will be in the house this evening from 4:30-7:30pm!! Come try some samples!

Posted in | Leave a comment

Monday, April 7, 2014

Workout: “Air Force”

For time:

20 Thrusters (95/65)

20 Sumo Deadlift High Pull

20 Push Jerks

20 OverHead Squats

20 Front Squats

Every minute on the minute, complete 4 burpees

Time Cap: 15 minutes

Accessory: Accumulate 10 Rope Climbs

Posted in | Leave a comment

Saturday, April 5, 2014

Workout: Complete as many rounds as possible in 10 minutes of the following barbell complex:

1 Power Clean (135,95)

1 Right leg Front Rack Lunge

1 Left Leg Front Rack Lunge

1 Thruster

Alternate back and forth with a partner

its fine

Posted in | Leave a comment

Friday, April 4, 2014

Workout: 

100 Double Unders

80 Abmat Sit-ups

60 Wall Balls

20 Power Snatches (115,80)

photo

Awesome!

4:30, 5:30, and 6:30 pm classes are cancelled today.

 

Posted in | Leave a comment

Thursday, April 3, 2014

Workout: Deadlift 5-5-10 reps

Accessory: 2×400 meter Run

Posted in | Leave a comment

Wednesday, April 2, 2014

Workout: Every Minute on the Minute for Eighteen Minutes of:

Odd: 5 Front Squats (165,115)

Even: 5 Bar Muscle ups

Accessory: 3×20 Hollow Rocks

Posted in | Leave a comment

Tuesday, April 1, 2014

Workout: Test a Benchmark WOD or make up a missed workout

Test a Benchmark Day

CF Options:
Annie
Amanda
Barbara
Cindy
Diane
Elizabeth
Filthy Fifty
Fran
Grace
Isabel
Jackie
Karen
Kelly
Linda
Mary
Nancy
Nasty Girls

1RM lifts or Runs/Rows

Posted in | 1 Comment

Monday, March 31, 2014

Workout: 

Shoulder Press: 3-3-3 reps

Back Squat: 5-5-5 reps

Accessory: Tabata Double Unders

Posted in | Leave a comment

Saturday, March 29, 2014

Workout: 14.5

21-18-15-12-9-6-3 reps for time of:

Thrusters (95,65)

Burpees

Posted in | Leave a comment

Like Us on Facebook!