High Hang Squat Snatch

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We had so much fun yesterday. Thank you everyone who came and shared your friends with us! And thank you for helping us help them enjoy it!

Today we get to work on:

Strength
Speed
Power
Flexibility
Coordination
Agility
Accuracy
Balance

All in one movement……pretty sweet.

#cfbblove

#cfslove

#trainlocal

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30 December 2015

HIGH HANG SQUAT SNATCH

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*Working on dropping under the bar so NOT power snatch

Bring-A-Friend

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Welcome friends of CFBB/CFSL to our monthly Bring-A-Friend Day! We’re so happy to have you join us!
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29 December 2015

“BRING-A-FRIEND”

20 Minute AMRAP with a partner

20 Air Squats
20 Ab Mat Situps
200 meter run together
20 Wall Ball Slams 20/14
20 Push Press 95/65

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One Holiday to go!! It’s gonna be a fun week. Remember it’s Bring-a-Friend day Tuesday. Help us get some people off their haunches.
 
We know everything is outta whack right now. Food, schedules, sleeping arrangements, it’s all kinda part of the deal. But, just because we can’t do it perfectly right now doesn’t mean we can’t do it at all.
 
Get in here. This workout is a purposely designed “knock the crust off” WoD.
#cfbb
#cfsl
#purposedriven
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28 December 2015
 
“THE CRUST BUSTER”
 
EMOMx24
 
Min 1: :35 seconds for max burpees
 
Min 2: :35 seconds for max hang cleans 135/95
 
Min 3: :35 seconds for max reps pull-ups
 
Min 4: :35 seconds for max reps front squats 135/95
 
:35 work, :25 rest each minute, so you will do 6 rounds of the above. You should be panting progressively heavier and especially in rounds 4,5,6
 
*score is total reps

12 Days of Christmas

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Merry Christmas Eve Eve!

CFBB Hours: 5am and 6pm / CFSL Hours: 5am and 4:30pm

If you’ve never done this WOD, welcome to the 12 Days of Christmas…

If you have, welcome back…

“12 DAYS OF CHRISTMAS”

For Time, completed like the song

1 Snatch 135/95
2 Cleans 135/95
3 Push Jerks 135/95
4 TTB
5 HSPU
6 C2B
7 Burpees
8 Box Jumps 24/20
9 Situps
10 Deadlifts 135/95
11 Pushups
12 Thrusters 135/95

Legs. Hips. Arms.

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Ji with the photobomb #boom

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22 December 2015

“LEGS. HIPS. ARMS.”

On a 15 minute running clock:

Row 2,000 meters

in the remaining time AMRAP

5 Pull-ups
10 Push ups
15 Air Squats

***NOTES: put your time for the 2k row