• CFSB WOD 10.01.2013: Row and Sprint
  • The workout for Tuesday, October 1st is Strength: 7′ EMOM 1 Clean deadlift 1 Low hang clean 1 Power jerk @60-75% Rest 2′ 6′ (1’on/1’off) Partner weighted plank hold Workout of the Day: 2 Rounds Row 500m Run 400m

  • September 30, 2013
  • CFSB WOD 9.30.2013: Row, Double unders, and L-sits
  • The workout for Monday, Sept 30th is Strength: 7′ EMOM 1 Snatch deadlift 1 Low hang snatch 1 OHS @65-75% Rest 2′ 6′ (1′ on/1′ off) Partner ME Med ball sit ups Workout of the Day: 4 Rounds Row 250m 25 D.U. 25 L-sit leg raises

  • September 29, 2013
  • CFSB WOD 9.26.2013: Dumbbell cleans
  • The workout for Thursday September 26th is Movement: 3 Snatch pulls + 3 Clean pulls Workout of the Day: 21 Dumbbell cleans 35/20 800 m 21 Dumbbell cleans 400 m 21 Dumbbell cleans 200 m

  • September 25, 2013
  • CFSB WOD 9.19.2013: Back Squats, Ball slams and Kettlebell swings
  • The workout for Friday, September 20th is Movement: Kettlebell Technique -American kettlebell swing (snatch) -Single-arm kettlebell snatch Workout of the Day: “Partner Love” 15′ AMRAP A) 400m B) 5 Back Squats 135/95 10 Ball Slams 15 Kettlebell swings 1.5 pood/1

  • September 19, 2013