• CFSB WOD 5.30.2013: Push press, Ring dips, and Squats
  • The workout for Thursday, May 30th is Strength: 1a) Back squat 4×6 @75% 1b) Strict C2B Pull up 4×6 rest 2-3′ Workout of the Day: 21 Push press 95/65 21 Ring dips 25 Squats 15 Push press 95/65 15 Ring dips 25 Squats 9 Push press 95/65 9 Ring dips 25 Squats

  • May 29, 2013
  • CFSB WOD 5.28.2013: Burpee power cleans, and Sit-ups
  • The workout for Tuesday, May 28th is Strength: 1a) Back squat 4×4 @80% 1b) C2B Pull up (strict) 4×4 rest 2-3′ Workout of the Day: 200m Run 15 Burpee power cleans (115/75) 30 Sit ups (GHD) 400m Run 30 Sit ups 15 Burpee power cleans 200m Run

  • May 27, 2013
  • CFSB WOD 5.23.2013: Thrusters and Muscle ups
  • The workout for Thursday, May 23rd is Strength: 1RM Week Movements: Back squat Deadlift Press Front Squat Clean/Snatch Workout of the Day: 5-4-3-2-1 Clean thruster (155/105) Muscle up

  • May 22, 2013
  • CFSB WOD 5.20.2013: Row, Thrusters, and Pull ups
  • The workout for Monday, May 20th is Strength: 1RM Week Movements: Back squat Deadlift Press Front Squat Clean/Snatch Workout of the Day: Jackie 1k Row 50 Thrusters (BB 45/35) 30 Pull ups

  • May 19, 2013
  • CFSB WOD 5.17.2013: Push press, Burpee, and Sit ups
  • The Workout for Friday, May 17th is Workout of the Day: 15′ AMRAP 20 Push press (95/65) 20 Burpee box jump over (24/20) 20 Sit ups Rest 2′ 10′ AMRAP 10 Push press (95/65) 10 Burpee box jump over (24/20) 10 Sit ups Rest 2′ 5′ AMRAP 5 Push press (95/65) 5 Burpee box jump […]

  • May 16, 2013