Posts Categorized: Uncategorized

Tuesday, October 17th “Core and More”

Tuesday, October 17th “Core and More” 4 rounds for time 10-Deadlifts Open (225/155) PERF (205/145) Fit(185/135) 12-Toes to bar (Fitness=Knees to chest) 15-Lateral burpee bar hops post time to board and FitChalk   Open Training- 1. Strict Handstand Push-ups 3 Rounds: 40% of Max Unbroken Strict Handstand Push-ups 30% of Max Unbroken Strict Handstand Push-ups more »

Monday, October 16th “FGB”

OPEN – PERFORMANCE – FITNESS “Fight Gone Bad” 3 Rounds of 1:00 at Each Station: Wall Balls (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest 1 min after each round Open Training- 1-Back squat 5×3@94% 2-Squat Snatch 12 min EMOM 1 rep every minute start @70% 3- Ring more »

Saturday, October 14th “The Hangover Part 1and 2″

Saturday, October 14th “The Hangover part 1 and 2″ Teams of 2 30 min clock 50/40-cal Bike 50/40-cal row In remaining time “Cindy” 5-pull ups 10-Push ups 15-air squats Post total rounds completed as a team *one person completes entire round before the other begins*

Friday, October 13th “Lori Kay”

Friday, October 13th “Lori Kay” 42-Clean and Jerks Open(135/95) PERF(115/80) Fit(95/65) 42-bar facing burpee bar hops (Open/ PERF requires 2 foot takeoff) post time to board and FitChalk   Open Training- 1-Front squat day 22 4×4@89% 2-Hill Sprints 1-3-5-7 with 1 min rest after each set

Thursday, October 12th “Burning it Down”

Thursday, October 12th 2 min each station for max reps with 2 min rest -50 feet Farmer Carry athletes choice (bars, KB, DB) -Row for calories -sit ups -Bike for calories -box jumps (24/20) post score from each station to board and FitChalk   Open Training- October Goal work

Wednesday, October 11th “Martin Sharp”

Wednesday, October 11th Come on out and Celebrate Heidi Martin Sharp’s last Birthday at CFPB.  She will be finishing school and heading home at the end of 2017. “Martin Sharp” 15 min AMRAP 10-Toes To bar 11- Lunges (each leg) 200m Run post rounds plus reps to board and FitChalk   Open Training- Gymnastics 5 more »

Tuesday, October 10th “Three Wooden Crossses”

Tuesday, October 10th “Three Wooden Crossees” 5 rounds for time 15-KB Swings 50-Double unders post time to board and FitChalk   Open Training- 1-Row Conditioning 25-35-45-55 cal (rest 1 min after each set) 2-Strict HSPU 5 sets max unbroken reps (rest as necessary between sets)

Monday, October 9th “Hangman”

Monday, October 9th “Hangman” 30-Hang Cleans Open(115/80) Perf(95/65) Fit(75/55) 30-Wall balls(20/14) 30/21-cal row 30-Hang Cleans 30-Wall balls 20/15-cal bike 30-hang cleans 30-wall balls 30-burpees post time to board and FitChalk   Open Training- 1-Muscle ups 8-6-4-2 (Rest :45 after eacch set) 2-Back Squat Day 21 4×4@89% 3- Squat snatch up to a heavy set of more »

Saturday, October 7th Partner Day!

Saturday, October 7th Partner Day! 800m run buy in then 5 rounds 20-Chest to bar pull ups 20-DB Snatch 10-Strict HSPU or 20-Hand release push ups then cash out 800 run post time to board   Open Training- 5-4-3-2-1  Not for time -Hill Sprints -Legless rope climbs

Friday, October 6th “Metcontini”

Friday, October 6th “Metcontini” 1000/800m row 15-Deadlifts Open(225/155) Performance (205/145) Fitness (185/135) 20-Box Jumps Open/Performance(30/24) Fitness(24/20) 75/50-cal air bike 15-Deadlifts 20-Box Jumps 200 Double unders (Fitness=400 singles) 15-Deadlifts 20-Box jumps post time to board and FitChalk   Open Training- 1-Front Squat Day 20- 4×5@84% 2-Max Kipping HSPU test 3-Clean and Jerk heavy