Big Squat Clean day.
All the work you’ve been putting in the past few weeks with the front squats, clean pulls, power cleans and pause squats will show today!
Warmup suggested if you know your old 1 rep max
Within the 20 minutes
3 reps at 30%
3 reps at 40%
3 reps at 50%
2 at 60%
1 at 70%
adding 5-10 pounds from there depending on feel leading towards your heaviest on the day.
take your time in between lifts and be smart in your jus in weight.
For the workout, the goal is to maintain a pace on each minute and try to hold it for 12 minutes, 6 rounds of wall ball balls and 6 rounds of bar facing burpees.
Yes, it is a whole minute to get the completed amount of reps done, but you should think about an amount of reps you can get done in about 45 seconds.
Score is the lowest number you got on a minute of each, so try to keep the same number across.
Squat Clean (1 Rep Max)
20 minutes to establish a 1RM Squat Clean
Metcon (AMRAP – Reps)
Alternating Minutes
EMOM For 12 minutes
15 Wall Balls 20/14
12 Bar Facing Burpees
**RX is if you can get 15 WB’s and 12 BFB every time on each movement, they do not have to be unbroken but you can’t catch the ball off the bounce.
**RX Burpee is two feet leaving the ground at the same time.
**Girls shoot to 9ft
Masters/Teens 12/10 WB’s/BFB
Score is the the lowest amount of Wall balls and Burpees you got on a round, so your score would be 15/12 if you got every round RX
or 10/10 if you had a round with 10 of each.



Quick shoutout to Mrs. Rachel Thomas for her 15:10 Fit test score yesterday with Kipping Pullups and 30 Strict Pushups on the floor! It wouldn’t show up on the whiteboard yesterday!!
Let’s lift weights.
Working some difficult movements today because all of you are as I like to say, High Level Athletes.
You are, so we need to challenge you in order for you to get better. The Snatch is an incredibly tough but very elegant and graceful lift when done correctly.
So we will move the bar well before we put weights on it. Starting off the with some Snatch Balances, trying to get used to dropping underneath the bar with our arms locked out and keeping your weight back in the heels with the bar right behind our ears constantly pushing up on it.
Stacking up your bones, no bent elbows so only go as low as you can as long as you can lock the arms out. Your bones will not bend or flex, your muscles are strong but they are flexible. In order for us to achieve proper positioning with the most weight overhead we need to stack up.
If the snatch balance is done well you can transfer that dropping under the bar to the Hang Snatch that will follow, keep the hang above the knees.
If you suck at weightlifting and don’t come today you will continue to suck at weightlifting. If you suck at rowing and you don’t come today you will continue to suck at rowing, if you suck at burpees….well you get it.
All of these movements come all circle and actually help the other ones without you even directly working on them. So do not skip today because its Friday and you want to get the weekend started.
Start the weekend after an hour of disciplined, determined, laser focus work, and then you’ll have earned your weekend.
Fridays are for winners.
Saturdays too.
Back to work.
Hang Snatch (3-3-3-2-2-1-1)
Snatch Balance (3-3-3 )



5 Reasons for the Fit Test
When CFBB was founded years ago, it was customary that anyone who showed up to “try” CrossFit would begin with this workout comprised of some of the most basic and fundamental of human movements. The purpose of this was fivefold.
1) To start of learning these basic movements, our expectations of them, and their standards.
2) To give you a baseline of where you are starting at to retest at a later date and mark improvement.
3) To teach you how to scale movements you were not yet capable of completing to the full standard.
4) For us to become aware of your limiting factors as an athlete (flexibility, aerobic endurance, stamina, strength, balance, coordination, agility, power, speed, accuracy)
5) To punch your ego in the face.
The first four are pretty self explanatory as to their value, so I’ll explain the fifth.
We started in the back of a globo gym. This was sort of like trying to start a string quartet at a 2Chainz concert. Jeering, scoffing, and general disdain were typical attributes of our early applicants. Many came by to simply show us how silly this whole CrossFit thing was. This usually lasted right up until the beginning of round 2….at best. And never happened again
Now while we have some REALLY funny Fit test stories that we still laugh about today (ask some of our veterans about theirs!) the true intent of the Fit Test was not designed to break people down. It was designed to be a mirror. It merely showed people what was there. Being mad at the Fit Test because you didn’t like your results is like punching the mirror for not liking how you look. And although this is 100% asinine, some still chose that route.
We have come along way from then, our intake process is a tad more refined, and the value of good CrossFit is no longer questionable. But sometimes it’s still good to glance at the mirror. If you are visiting today, and don’t like what you see in the mirror, we can help:)
The Fit Test (Time)
2 Rounds
Row 500m
40 Squats
30 Situps
20 Pushups
10 Pullups
The Comp Fit Test (Time)
2 Rounds
Run 400m
40 Back Squat 95/65
30 GHD’s
10 Muscle-Ups
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
20 Burpees
20 Wall Ball Front Squats
20 KB Swings
20 Ab Mat Situps
200 meter run



Shoulder to Overhead?!
What the heck does that even mean?
Well it means that we want you to bring the bar over your head from your shoulders in any way you can.
That gives you a few options…
Strict shoulder press
Push Press
Push Jerk
Split Jerk
But which one do you go with? And do you have to stick with one the whole time?
Go with the most efficient for you, and no you do not have to stay with the same one!
I’m going to go ahead and tell you right off the bat, if you are strict pressing you either went too light in the workout, or you aren’t going to last very long strict pressing when you have some healthy hips and legs to help you get the bar up.
So let’s eliminate Strict Shoulder Press from the start.
Push Press isn’t a bad idea, if you are staying tight and really feeling strong overhead that’s a good option.
A Push Jerk would most likely be the best way to continue moving through this workout efficiently, you’re saving your shoulders just enough by dipping underneath that bar, locking out the arms and then standing up tall with it.
A Split Jerk in this workout is also acceptable but it takes up some time right? You have to bring your feet back together underneath you before you can bring the bar back down, maybe if you’re really trying to finish off a set with 1 or 2 reps left you can split jerk but it’s not the most efficient or quickest way to get the bar overhead today.
Talk about it with your Coach, see what works best for you!
Back to work.
After your dynamic warmup with Coach
Green Band Shoulder Opener
30 red band pull a parts
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
9 Deadlifts
7 Cleans
5 Shoulder to Overhead
20 Double Unders
Masters/Teens RX=105/75
RX Plus=165/115



First off, thank each and every one of you who supported, volunteered and participated in CFBB Summer League 2016. We felt really good about having an event different than anything people have seen before from the types of challenges, event structure, team size, and efficiency. Final results ended with CrossFit Confederation taking home the 350lb Summer League Sherm Bear! If you missed out this year, plan ahead for 2017. It’s only gonna get better:)
Also, we don’t do this very often, but I want to publicly acknowledge Coach Alexandra who pretty much single handedly organized, then cancelled (due to the flood), then re-organized the entire event which went off without a hitch. She is a true representative of the Excellence we strive and stand for.
Today we run.
“I believe God made me for a purpose, but he also made me fast. And when I run I feel His pleasure.”
-Eric Lidell
I know that many of you dislike running. I disliked running. I always felt like God made some people to run, and I was clearly not one of them. But that all changed when I took a course in running and was shown that running is a skill that can be learned like everything else CrossFit taught me how to do.
This Saturday, the link is in the yellow section, I will be coaching our Fall Run Clinic. Come, you will never feel the same toward running again.
If you love running, hate running, hurt from running, want to run faster, want to run farther, or just want know what good running is, come.
If you are thinking about attending the Run Clinic, aside from your times today, I want you to bring with you 4 other pieces of information Saturday.
1) What part of you foot is hitting the ground?
2) What is your head doing?
3) How many steps do you take in a minute? (use your phone or watch)
4) What shoes are you wearing?
Put all of these in your notes today and be prepared to share them with me Saturday
Foot Prep
After your dynamic warm up
Take off your shoes and do 3 rounds
10 Sherm hops
10 ankle rolls L and R
10 Calve Raises
10 Toe Raises (opposite of calf raises)
Jog 1 lap inside the gym
Like the Wind (Time)
3 Rounds for time
Run 800m
30 Ring Rows
50 Squats
***ring row standard
1) Bottom of rings at your waistband.
2) Balls of feet directly beneath rings
3) Both wrists contact the body on the sides of your torso at the base of the chest then back to extension
Rx Plus = Feet on 20″ Boxes for Rows, (not the edge)
Cool Down
With an empty barbell and lacrosse ball,
Spend 5 minutes rolling the feet, achilles, and lower legs