• CFSB WOD 10.31.2013: Zombies, Werewolves, Vampires, and Black cats
  • The workout for Thursday, Oct 31st is Strength: Death by “Back squat” Workout of the Day: HALLOWEEN WORKOUT 13′ AMRAP 24 “Zombies” (Fwd raise plate hold w/lunge) (25/15) 12 “Werewolves” (Burpee) 6 “Vampires” (Inverted burpee) 3 “Black cats” (Skin the cat)

  • October 30, 2013
  • CFSB WOD 10.30.2013: Snatch and Clean & Jerk
  • The workout for Wednesday, Oct 30th is Strength: 1a) Weighted push ups 5 x 5 1b) Weighted pull ups 5 x 5 Workout of the Day: 7′ EMOM 1 3-pos. snatch @60-70% 2′ rest 7′ EMOM 1 3-pos. clean @60-70% 1 Power jerk

  • October 29, 2013
  • CFSB WOD 10.29.2013: Deadlifts and Handstand push ups
  • The workout for Tuesday, Oct 29th is Strength: 12′ establish heavy clean & jerk then 5′ EMOM 1 Hang clean 1 Hang power clean 1 Front squat 1 Jerk @70% Workout of the Day: “Diane” 21-15-9 Deadlift (225/185) HSPU

  • October 28, 2013
  • CFSB WOD 10.28.2013: Box jumps, Burpees, and Double unders
  • The workout for Monday, Oct 28th is Strength: Snatch 12′ work to heavy single then 5′ EMOM 2 Hang snatch + 2 Hang power snatch @70% Workout of the Day: 7′ AMRAP 5 Box jumps (30/24″) 10 Burpees 25 Double unders

  • October 27, 2013
  • CFSB WOD 10.25.2013: Row
  • The workout for Friday, October 25th is Movement: Bear Complex Workout of the Day: Row 2000 m for time

  • October 24, 2013
  • CFSB WOD 10.24.2013: Annie
  • The workout for Thursday, October 24th is Movement: 15′ (1′ on – 1′ rest) Even 1a) Max effort hand stand push ups 1b) Max effort pause pull ups (3″ pause over bar) Odd – rest Workout of the Day: Annie 50-40-30-20-10 Double unders Sit-ups

  • October 23, 2013