Category Archives: Workout of the Day

Saturday, April 12, 2014

Workout: For time:

Row 500 meters

40 Push-ups

30 Overhead Walking Lunge Steps (45,25)

20 Power Cleans (115,75)

10 Deficit Handstand Push-ups

20 Power Cleans

30 Overhead Walking Lunge Steps

40 Push-ups

Row 500 meters

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Friday, April 11, 2014


Shoulder Press: 10-10-10 reps

Push Press: 10-10-10 reps

Accessory: Accumulate 2 minutes in a handstand

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Thursday, April 10, 2014

Workout: In front of a clock set for 12 minutes:

1 minute of Double-Unders
1 minute of Dumbbell Snatches (55,30)
2 minutes of Double-Unders
2 minutes of Dumbbell Snatches (55,30)
3 minutes of Double-Unders
3 minutes of Dumbbell Snatches (55,30)

Accessory: 400 meter Dumbbell Farmer’s Carry


To make registering for class easier for you, there is an app for that!

Click here for details on the Mind Body App and downloading instructions.

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Wednesday, April 9, 2014


Back Squat: 10-10-10 reps

Accessory: Work up to a max height Box Jump

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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



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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

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

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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

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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

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Friday, April 4, 2014


100 Double Unders

80 Abmat Sit-ups

60 Wall Balls

20 Power Snatches (115,80)



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


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Thursday, April 3, 2014

Workout: Deadlift 5-5-10 reps

Accessory: 2×400 meter Run

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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

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