• CFSB WOD 11.29.2013: Cindy
  • The workout for Friday, November 29th is Strength: Sumo Deadlift 1RM Workout of the Day: “Cindy” 20 min Amrap: 5 Pull ups 10 Push ups 15 Air Squats for rounds.

  • November 28, 2013
  • CFSB WOD 11.27.2013: Power clean, Front squat, Push press, Pull ups, and Burpees
  • The workout for Wednesday, November 27th is Oly/Skill: Snatch Complex 12′ EMOM 2 Snatch Pulls -rest 10″- 1 Snatch Workout of the day: THANKSGIVING HUNGER PREP! 7′ AMRAP: 7 Power Cleans 95/55 7 Front Squats 95/55 7 Push Press 95/55 7 Pull Ups -rest 2′- Death By Burpees! 1 burpees on 1st min, 2 on […]

  • November 26, 2013
  • CFSB WOD 11.26.2013: Row and Double unders
  • The workout for Tuesday, November 26th is Oly/Skill: Clean & Jerk Comp 12′ EMOM (every min on the min) 2 Clean Pulls -rest 10 secs- 1 Clean & Jerk Workout of the day: 1000 m row 50 Double Unders 750 m row 75 Double Unders 500 m row 100 Double Unders

  • November 25, 2013
  • Pumpkin Pie
  • During the fall and winter months, I am always tempted to spend my days eating candy and drinking various ciders.  (Ok, maybe ‘tempted’ isn’t the right word considering I have a bottle of pumpkin cider on my desk and I have a bag of Tootsie Rolls in my purse.) Yet, every year, I lose my appetite when my family […]

  • CFSB WOD 11.25.2013: Burpees and Snatches
  • The workout for Monday, November 25th is Gymnastics/Skill: 10′ OTM (on the min) Even – 3 MU’s Odd – 6 HSPU (strict) Workout of the day: “13.1” Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatches 75/45 (any style) 30 Burpees 30 Snatches 135/75 20 […]

  • November 24, 2013
  • CFSB WOD 11.22.2013: Row, Cleans, and Snatches
  • The workout for Friday, November 22nd is Skill/Strength: Split Jerk Find 1RM Workout of the Day: Team WOD 7′ Amrap: 400 m row* ME Cleans (any style) (135/95) -rest 2′- 7′ Amrap: 400 m row* ME Snatch (any style) (95/55) *Athlete “A” is rowing while Athlete “B” is getting as many Cleans/Snaches as possible in […]

  • November 21, 2013
  • CFSB WOD 11.21.2013: Pull-ups, Overhead squats, Kettlebell swings, and Wall balls
  • The workout for Thursday, November 21st is Strength/Skill: A1) High Box Jumps 3X5 – As High As Possible A2) Barbell Good Mornings 3X5 – As Heavy As Possible Workout of the day: Tabata Something Sweetness 8 Rounds per station Work/Rest is :20/:10 Pull-ups Overhead Squat 45/35 KB Swings 24/16kg Wall Balls 20/14

  • November 20, 2013
  • CFSB WOD 11.20.2013: Deadlifts, Clapping push-ups, and Sit-ups
  • The workout for Wednesday, November 20th is Movement: A1) Weighted pull-up 3 x 8 A2) Weighted strict dips 3 x 8 Workout of the Day: 10 Deadlifts 225/135 5 Clapping push-ups 25 Sit-ups 8 Deadlifts 7 Clapping push-ups 25 Sit-ups 6 Deadlifts 9 Clapping push-ups 25 Sit-ups 4 Deadlifts 11 Clapping push-ups 25 Sit-ups

  • November 19, 2013
  • CFSB WOD 11.19.2013: Row
  • The workout for Tuesday, November 19th is Movement: Low bar back squat 3 rm Workout of the Day: 4 Rounds 500 m row sprints Rest 1:1

  • November 18, 2013
  • CFSB WOD 11.18.2013: Fran
  • The workout for Monday, November 18th is Movement: A1) Snatch Pulls 10 x 2 x heavy A2) Snatch balance 10 x 2 x fast Workout of the Day: Fran 21-15-9 Thrusters 95/65 Pull-ups

  • November 17, 2013