• CFSB WOD 4.1.2013: Bike, Squat, and Ring dips
  • The workout for Monday, April 1st is Strength: Overhead Squat 5-5-5-5-5 Workout of the day: 1.5 Mile on Spin Bike 60 Squats 15 Ring Dips 40 Squats 10 Ring Dips 20 Squats 5 Ring Dips 1.5 Miles on Spin Bike

  • March 31, 2013
  • CFSB WOD 3.26.2013: Kettlebell swings and Med ball slams
  • The workout for Tuesday, March 26th is Gymnastics: 3 Rounds 10 DB planche to V-out 10 DB straight arm press-out *finish with 100 Superman rocks Workout of the Day: Tabata Style KBS (24/16) rest 1′ Ball slam (any weight) rest 1′ KBS

  • March 25, 2013
  • CFSB WOD 3.20.2013: Kettlebell swings
  • The workout for Wednesday, March 20th is Gymnastics: Ring support hold 6x15sec Hollow body hold 6x20sec + 10 tuck crouch Arch body hold 6x20sec + 10 arch rocks Workout of the Day: 800m run 40 KBS (24/16) 800m run 40 KBS 800m run

  • March 19, 2013
  • CFSB WOD 3.19.2013: Hang clean thrusters and Pull ups
  • The workout for Tuesday, March 19th is Strength: 10′ EMOM Odd: Back squat x7 @65% Even: DB Row x10 heavy Workout of the Day: 10-9-8-7-6-5-4-3-2-1 Hang clean thruster 1-2-3-4-5-6-7-8-9-10 Pull ups

  • March 18, 2013