WOD

Friday, January 5, 2018

Workout: 5 rounds for max reps of: 1 minute of sumo deadlift high-pulls (75, 55) 1 minute of push presses (75, 55) 1 minute of rowing Rest 1 minute Accessory: Bike or row for 5 minutes at 60% effort Even though we're only three days into 2018 and most of us have only...

Thursday, January 4, 2018

Workout: Back Squat: 10-10-10-10 Accessory: 100 Lying Banded Leg Curls   Know What Happens When You Don't Set Goals? Nothing... that's what happens. There is tremendous value in taking the time to sit down and write out your goals -- putting them down on paper reminds...

Wednesday, January 3, 2018

Workout: 21-15-9 reps for time of: Dumbbell Hang Squat Cleans (35, 20) Handstand Push-Ups Accessory: 100 Banded...

Tuesday, January 2, 2018

Workout: 3 rounds for time of: 30 Kettlebell Swings (72, 55) 20 Triple-Unders 400m Run Accessory: Stretch for 5 minutes

Saturday, December 30, 2017

Workout: Test a Benchmark -or- Make Up a Missed Workout CF Options: Annie Amanda Barbara Cindy Diane Elizabeth Filthy Fifty Fran Grace Helen Isabel Jackie Karen Kelly Linda Mary Nancy Nasty Girls 1RM Lifts or Runs/Rows...

Friday, December 29, 2017

Workout: For Time: 100 Kettlebell Swings *Every minute on the minute stop and do 10 burpees. Workout starts with 10 burpees TIME CAP: 10 minutes Accessory:  Bike or row for 5 minutes at easy pace A friendly reminder that, in an effort to give our staff some...

Thursday, December 28, 2017

Workout: 3 rounds for time of: 250m Row 12 Squat Snatches (75, 55) 21 Push-Ups Accessory: Accumulate 3 minutes in a plank. Add weight if too easy. A friendly reminder that, in an effort to give our staff some much-needed rest and family time after another busy year...

Wednesday, December 27, 2018

Workout: 7 Rounds of the following complex: 3 Hang Power Clean + 3 Split Jerk Rest as needed between rounds. Accessory: 100 Banded Tricep Press Downs A friendly reminder that, in an effort to give our staff some much-needed rest and family time after another busy year...

Tuesday, December 26, 2017

Workout: 50-40-30-20-10 reps for time of: Wall Ball Shots (20, 14) Box Jumps (24, 20) Accessory: 2:00 Couch Stretch/Side A friendly reminder that, in an effort to give our staff some much-needed rest and family time after another busy year here at CFBT, classes during...

Saturday, December 23, 2017

Workout: "12 Days of Christmas" For Time: 1. Jerk (135, 95) 2. Hang Power Cleans (135,95) 3. Deadlifts (135,95) 4. Box Jumps (24, 20) 5. Toes-To-Bar 6. OHS (135, 95) 7. Kettlebell Swings (55,35) 8. Calories Rowing 9. GHD Sit-Ups 10. Push-Ups 11. MedBall Cleans (20,...

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