• CFSB WOD 8.01.2013: 500 m row
  • The workout for Thursday, August 1st is Strength: A1) Power cleans 8′ EMOM – 5 @ 55% 1rm B1) WTD Pull-ups 8 x 3 x Ascending Workout of the Day: Find fastest 500 m row

  • July 31, 2013
  • CFSB WOD 7.31.2013: Kettlebell snatches and Step ups
  • The workout for Wednesday, July 31st is Strength: A1) Snatch balance 10×1 @70% A2) Sumo deadlift 10×3 @60-65% 1RM deadlift Workout of the Day: 3 Rounds 30 KB Snatch (53#/35#) 30 Step ups (24″/20″) rest 1′ between rounds

  • July 30, 2013
  • CFSB WOD 7.25.2013: Row and Ground-to-overhead
  • The workout for Thursday, June 25th is Skill: Bar muscle up Kipping pull up Workout of the Day: Row 250 m 15 Ground-to-overhead (115/75) Row 500 m 10 GTOH Row 750 m 10 GTOH Row 500 m 15 GTOH Row 250 m

  • July 24, 2013
  • CFSB WOD 7.24.2013: Diane
  • The workout for Wednesday, July 24th is Strength: Back Squat 3 x 10 Workout of the Day: Diane 21-15-9 Deadlift 225/185 HSPU

  • July 23, 2013
  • Health Box: Prepared Meals!
  • YUM! ¬†Health Boxes are: All Organic, Non-GMO, Certified commercial kitchen produced, nutrient dense and balanced that is effortless eating! ¬†Also wonderful cold, room temperature or reheated! Health Boxes are pre-made delicious meals being sold at Beach Fitness! It is very under the radar, most of you might not know about them yet! But every client […]

  • July 22, 2013
  • CFSB WOD 7.22.2013: Double unders and Burpees
  • The workout for Monday, July 22nd is Strength: 1a) Hi-hang snatch 1×8 @50% 1×5 @65% 2×3 @75% 1b) Tempo front squat 4×3 @75-80% [23X2] Workout of the Day: 8′ As Few Burpees As Possible Double unders with ascending burpee penalty

  • July 21, 2013