• CFSB WOD 4.1.2014: Double unders, Kettlebell swings and Pull ups
  • The workout for Tuesday, April 1st is Strength: 25′ running clock Snatch find 1RM C&J find 1RM Workout of the Day: 100 Double Unders (x3 singles) 21 KB Swing 24/16kg 12 Pull Ups (C2B for advanced “+”) Skill of the Week: Skin the cat 

  • March 31, 2014
  • Heart and Sole
  • Today’s topic gets down to the very sole of health and fitness. No, we are not referring to the fish. I mean shoes. Footwear can be an integral part of the fitness experience

  • CFSB WOD 3.31.2014: Power snatch, Burpees, and Power cleans
  • The workout for Monday, March 31st is Strength: 1a) Pull up work to heaviest single weighted pull up 1b) Push up work to heaviest 4 weighted push ups Workout of the Day: 10-9-8-7-6-5-4-3-2-1 Power Snatch 95/65 Burpees Power Clean 95/65 Burpees Skill of the Week: Skin the Cat  

  • March 30, 2014
  • CFSB WOD 3.28.2014: Thrusters and Burpees
  • The workout for Friday, March 28th is Strength: OHS Squat Work to a heavy 3 reps then do 5×3 @ weight Workout of the Day: 21-18-15-12-9-6-3 Thrusters (95/65) Burpees

  • March 27, 2014
  • CrossFit 101
  •   WOD, AMRAP, tabata, double unders!!! Are you among the many that find these acronyms and terms foreign?  The CrossFit lingo might be daunting or intimidatingng to those unfamiliar with this popular program of intense exercise.  Here is a basic introduction to CrossFit to help you better understand what goes on in the “boxes”…aka CrossFit […]

  • CFSB WOD 3.26.2014: Row, Power snatch, Overhead squats
  • The workout for Wednesday, March 26th is Strength: A) Clean pull 5 x 3 @ 85-90% of Clean -then- 5′ EMOM Clean pull + hang power clean + clean + split jerk  Workout of the Day: Against a 15′ running clock Row 1000m Then… Ascend ladder as high as possible 1-2-3… Power Snatch 95/75 1-2-3… […]

  • March 25, 2014
  • CFSB WOD 3.25.2014: Turkish get ups and Kettlebell swings
  • The workout for Tuesday, March 25th is Strength: A) Front Squat 3 x 3.3.3.3 Workout of the Day: 10 Turkish Get Ups w/ RT arm 24/16kg 30 KB Swings 10 Turkish Get Ups w/ LT arm 30 KB Swings 10 Alternating Turkish Get Ups 20 KB Swings

  • March 24, 2014
  • Eat With a Purpose
  • There is a plethora of diet and nutrition advice you can get from Beach Fitness – a variety of quality answers to the dozens of questions regarding diet and nutrition we are asked daily.  Of course, it often works best to have a personalized nutrition program designed to meet your goals. And sure, each trainer […]

  • CFSB WOD 3.24.2014: Overhead reverse lunges, Burpees, and Wall walks
  • The workout for Monday, March 24th is Strength: A) Snatch pull 5 x 3 @ 85-90% of Snatch -then- 5′ EMOM Snatch pull + Hang power snatch + Snatch + OHS Workout of the Day: 12′ AMRAP 20 Overhead Reverse Lunges (45lb plate/ 25lb plate) (10 reps per leg) 10 Plate burpees 5 Wall walks

  • March 23, 2014