WOD

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,...

Monday, December 18, 2017

Workout: 2017 Regional Event 2 21-15-9 reps for time of: Dumbbell Power Snatch (70, 55) Ring Dips Accessory: Accumulate 2 minutes double dumbbell or kettlebell overhead hold

Friday, December 15, 2017

Workout: Complete as many rounds as possible in 20 minutes of: 10 DB Squat Cleans (55, 35) 15 Pull-Ups 20 Box Jumps (24, 20) Accessory: Accumulate 2 minutes in an L-sit

Thursday, December 14, 2017

Workout: Hang Snatch: 3-3-3-3-3 Accessory: 100 Banded Glute Bridges A friendly reminder that our evening classes will be canceled tonight in observance of our annual holiday party. All are welcome to attend. We will be hosting a potluck dinner and a cash bar. Please...

CROSSFIT BASICS

Whether you are attending one of our group workouts or working one-on-one with one of our coaches, you can be sure that you are receiving programming that is carefully constructed and coaching that is safe, effective, and individualized.

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