• CFSB WOD 1.31.2014: Wall balls, Hand-release push ups, and Strict chin ups
  • The workout for Friday, Jan 31st is Gymnastics/Skill: Open Gym Conditioning: 5 Rounds Unbroken Wall balls (20/14) – 25 rep goal/ Penalty of 1 Burpee per rep owed Hand-release push ups – 20 rep goal/ Penalty of 3 Double Unders per rep owed Strict chin ups – 10 rep goal/ Penalty of 5 Air Squats […]

  • January 30, 2014
  • Do you drink enough water?
  • Are you properly hydrated? Our bodies are more than 60% water and staying hydrated is one of the most important actions we can take to improve our health. Water has so many health benefits including: Delivering oxygen to our cells, transporting nutrients within the body, cushioning bones & lubricates joints. Water regulates our body temperature, removes wastes, flushes toxins, and […]

  • CFSB WOD 1.29.2014: Thrusters, Pull ups, Double unders, and Sit ups
  • The workout for Wednesday, Jan 29th is Strength/Skill: 15′ to Establish a 1RM Power Clean and Power Jerk Conditioning: 15-12-9 Thrusters (115/75) Chest-to-bar pull ups (10′ cap) Rest 2 minutes “Annie” 50-40-30-20-10 Double Unders (2x singles) Sit ups (15′ cap)

  • January 28, 2014
  • A Bit of CrossFit History
  •   With the CrossFit season upon us, I decided to take a closer look at where CrossFit originated.  Many people ask me what CrossFit is and I can answer that question with confidence.  However, if you were to ask me where it originated from, I would not know.  Since I am not completely familiar with […]

  • CFSB WOD 1.27.2014: Row and Double Unders
  • The workout for Monday, January 27th is Strength/Skill: 1a.) Deadlifts: 10-10-10-10 -rest 90″- 1b.) Ring Dips: 4 x ME -rest 2′- Conditioning: Partner Workout 4 Rounds 1 minute maximum effort Partner A: Row for distance Partner B: Double unders then switch movement and rest 30 seconds Track combined distance rowed and combined double unders as […]

  • January 26, 2014
  • CFSB WOD 1.23.2014: Double unders and Overhead squats
  • The workout for Thursday, January 23rd is Skill: 1a) 4 x 8/8 Single arm ring rows 1b) 4 x ME L-sit holds on boxes Workout of the Day: (BFSC) “Nancy” 5 Rounds for time 400 M Run 15 OHS (95/65) (CFSB) 5 Rounds for time 100 Double unders 15 OHS (95/65)

  • January 22, 2014